Paper 1 - Physical training Flashcards
What are the components of fitness?
- Agility
- Balance
- Cardiovascular endurance
- Coordination
- Flexibility
- Muscular endurance
- Power
- Reaction time
- Strength
- Speed
What is the definition of Cardiovascular endurance?
The ability of the heart & circulatory system to meet the demands of the body for a long period of time
What parts of the body make up the Cardiovascular system?
Heart, lungs and blood vessels
What are the fitness tests for Cardiovascular endurance?
MSFT & 12 minute cooper run
What equipment will you need for the 12 min cooper run?
- Stopwatch
- 400 min track
How do you conduct a 12 min cooper run?
1) Run around the track as many times as you can in 12 minutes
2) Distance is recorded in meters
What does your results of the 12 min cooper run say about you?
The further it is, the better your cardiovascular endurance
What equipment will you need for the MSFT?
- Tap measure
- Cones
- MSFT recording
- Speakers to play the recording through
How do you conduct a MSFT?
1) Your foot must be on/ over the next line when the next bleep sounds
2) The time between the bleeps get shorter as you go through the difficulty levels
3) If you miss 3 bleeps in a row, the next numb of shuttles are recorded as your score
What does your results of the MSFT say about you?
The higher level and numb of shuttle runs, the better your cardiovascular endurance
What is the definition of Muscular endurance?
The ability to move your muscles repeatedly without fatiguing
What type of events is the fitness component Muscular endurance essential for?
Long distance
What is the fitness test for Muscular endurance?
1 min sit up/ press up test
What equipment will you need for the 1 min sit up/ press up tests?
- Stopwatch
- Non-slip surface
How do you conduct a 1 min sit up/ press up test?
Do as many sit ups/ press ups as you can in a minute
What does your results of the 1 min sit up/ press up test say about you?
The higher your number, the better your endurance
What is the definition of Speed?
The ability to move quickly across the ground or move limps rapidly through movement
What is the fitness test for Speed?
30m sprint test
What equipment will you need for the 30m sprint test?
- Stopwatch
- Tape measure
- Cones
How do you conduct a 30m sprint test?
Run 30m as fast as you can and record your time in seconds
What does your results of the 30m sprint test say about you?
The shorter your time, the quicker you are
What is the definition of Strength?
The maximum force a muscle/ group of muscles can apply against a resistance
What are the types of Strength?
- Dynamic
- Maximal
- Explosive
- Static
What is Dynamic strength?
A type of strength used in events that take a long time to complete
What is Maximal strength?
The most amount of force a muscle group can create in a single movement
What is Explosive strength?
Uses a muscles strength for a short, fast burst
Similar to power
What is Static strength?
When the muscle length stays the same
—> Used to stabilise the body
What is the fitness test for Strength?
Hand grip dynamometer or one rep max test
What equipment will you need for the hand grip dynamometer test?
A dynamometer
How do you conduct a hand grip dynamometer test?
Grip as hard as you can in 5 seconds and record your reading
What does your results of the hand grip dynamometer test say about you?
The higher your score, the stronger your grip
What is the definition of power?
A combination of strength & speed
Why is power vital in explosive events like races?
Vital to getting a good start
What is the fitness test for Power?
Vertical jump test
What equipment will you need for the vertical jump test?
- Chalk
- Tape measure
- A wall
How do you conduct a vertical jump test?
1) Put chalk on your fingertips and stand side on to a wall
2) Raise your hand and mark the highest point you can reach
3) Jump and mark the wall as high up as you can
4) Measure between the marks in centimetres
What does your results of the vertical jump test say about you?
The larger the distance, the more powerful your leg muscles are
What is the definition of Flexibility?
The range of movement around a joint
What type of events is the fitness component Flexibility essential for?
Gymnastics - beam
Why is Flexibility important in all sports?
Important for reducing the risk of muscle strains
What is the fitness test for Flexibility?
Sit & reach test
What equipment will you need for the sit and reach test?
- Ruler/ tape measure
- Box
How do you conduct a sit and reach test?
1) Sit on floor w/ legs straight out and a box flat against your feet
2) You reach as far forward as you can and an assistant measures the distance reached
What does your results of the sit and reach test say about you?
The further you can reach, the more flexible your back + hamstrings are
What is the definition of Agility?
The ability to change direction at speed
What type of events is the fitness component Agility essential for?
Sports that require a sharp movement or turn (e.g. Netball, Tennis, Boxing)
What is the fitness test for Agility?
Illinois Agility Test
What equipment will you need for the Illinois agility test?
- Stopwatch
- Cones
- Tape measure
How do you conduct a Illinois agility test?
1) Set out a course
2) Start lying face down at the start cone. When the whistle blows, run around the course as fast as you can
What does your results of the Illinois agility test say about you?
The shorter your time it takes you to complete the course, the more agile you are
What is the definition of Balance?
The ability of the performer to retain their centre of mass over their bass of support without falling
What type of events is the fitness component Balance essential for?
Gymnastics - beam
What is the fitness test for Balance?
Standing stork test
What equipment will you need for the standing stork test?
Stopwatch
How do you conduct a standing stork test?
1) Stand on your best leg with your other food touching your knee and hands on hips
2) Raise your heel to stand on your toes
3) Time how long you can hold the position for in seconds
What does your results of the standing stork test say about you?
The longer your time, the better your balance
What is the definition of Coordination?
The ability to move 2 or more body parts at the same time
What type of events is the fitness component Coordination essential for?
Tennis - Hand/eye coordination
What is the fitness test for Coordination?
Wall throw test
What is the equipment needed for the wall throw test?
- Stopwatch
- A ball
- A wall
How do you conduct a wall throw test?
1) Stand 2m away from a wall
2) Throw a ball underarm from your right hand against the wall and catch it in your left. Then throw from your left against the wall and catch it in your right
3) Repeat this for 30 seconds
What does your results of the wall throw test say about you?
The more successful catches you make = The better your coordination
What is the definition of Reaction time?
The time between the presentation of a stimulus & movement
What type of events is the fitness component Reaction time essential for?
100m sprint - Reacting to the gun in the sprint
What is the fitness test for Reaction time?
Ruler drop test
What equipment will you need for the ruler drop test?
Ruler
How do you conduct a ruler drop test?
1) Get a partner to hold the ruler vertically between your thumb and first finger. The 0cm line should be in line w/ the top of your thumb.
2) As soon as the partner drops the ruler, you need to catch it as fast as you can
3) Read off the distance the ruler fell before you managed to catch it
What does your results of the ruler drop test say about you?
The smaller the distance recorded, the quicker your reaction time
What does Validity mean?
Relates to whether the test actually measures what it sets out to measure
What does Reliability mean?
Question of whether the test is accurate. It’s important to ensure the test is correctly carried out for all individuals
What does Practicality mean?
And give an example
Whether the test is relevant to the sportsmen/ women
e.g. The sit and reach test only measures flexibility at one joint
Why might we compare our results (of fitness tests) against standardised readings?
- Allows comparison of data w/others
- Allows data comparison to be consistent
- Identifies areas of strengths & weaknesses of the participant
What are the principles of training?
- Specificity
- Progression
- Overload
- Reversibility
What is specificity?
Matching training to the activity and to the person
What is progression?
Gradually increasing the level of training
Why must the level of training gradually increase?
- Must let body adapt
- And If you try to do it too quickly, you can end up getting injured
What is Overload?
The only way to get fitter is to work your body harder than normal
What is Reversibility?
Any fitness improvement or body adaptation caused by training will gradually reverse and be lost when you stop training
What does FITT stand for?
- Frequency
- Intensity
- Time
- Type
What does Frequency mean?
How often you should train
What does Intensity mean?
How hard you should exercise
What does Time mean?
How long you should exercise for
What does Type mean?
What exercises and methods of training you should use
What is continuous training?
Involves exercising at a steady, constant rate for at least 20 minutes with no breaks
What components of fitness does continuous training improve?
Cardiovascular endurance and muscular endurance
What sports would continuous training benefit?
- Long distance running
- Triathlon
What are the advantages of continuous training?
- Easy to do
- Not resting helps prepare for sports where you have to play for long without a break
What are the disadvantages of continuous training?
- Only involves aerobic activity - doesn’t improve aerobic fitness
- Can become boring
How is overload achieved in continuous training?
By increasing the duration, distance, speed or frequency
What is Fartlek training?
A type of continuous training. Involves changes in the intensity of the exercise over different intervals by changing the speed or the terrain
What components of fitness does fartlek training improve?
Cardiovascular endurance and muscular endurance
What sports would fartlek training benefit?
- Hockey
- Rugby
What are the advantages of fartlek training?
Very adaptable - you can tailor the training to suit different sports / different levels of fitness
What are the disadvantages of fartlek training?
Frequent changes - lacks structure
—> Touch to monitor the progress and its easy to skip the hard bits
How is overload achieved in fartlek training?
By increasing the times or speeds of each bit or the terrain difficulty
What is Interval training?
Uses fixed patterns of periods of high-intensity exercise and either low intensity exercise or rest
What components of fitness does interval training improve?
Cardiovascular endurance and anaerobic fitness
What sports would interval training benefit?
- Rugby
- Football
What are the advantages of interval training?
Easily adapted - To improve aerobic/ anaerobic fitness by changing the intensity, length of work & recovery periods
What are the disadvantages of interval training?
It is exhausting - makes it difficult to carry on pushing yourself
How is overload achieved in interval training?
By increasing the proportion of time spent on the high intensity exercise or the overall intensity
What is Weight training?
Using muscles against a resistance
What components of fitness does weight training improve?
Strength & muscular endurance
What sports would weight training benefit?
- Football
- Sprinting
What are the advantages of weight training?
- Easily adapted to suit different sports
- Many of exercises require little to no equipment
What are the disadvantages of weight training?
- Puts muscles under high stress levels which can make them sore
- If weightlifting technique is poor, it can be dangerous
- Some lifts require an assistant
What is circuit training?
Each circuit has between 6-10 stations. At each station you do a specific exercise for a set amount of time before moving onto the next station
What components of fitness does circuit training improve?
Aerobic & anaerobic fitness
What sports would circuit training benefit?
Can suit any sport
What are the advantages of circuit training?
- You can match the circuit training to any individual and any component of fitness
- The variety keeps training interesting
What are the disadvantages of circuit training?
- Takes a long time to set up
- Requires loads of equipment + space
How is overload achieved in circuit training?
By doing more repetitions at each station, completing the circuit more quickly, resting less between stations or by repeating the circuit
What is plyometric training?
High intensity exercise involving explosive movements
What components of fitness does plyometric training improve?
Speed & power
What sports would plyometric training benefit?
- Volleyball
- Netball
What are the advantages of plyometric training?
Only form of training that directly improves power
What are the disadvantages of plyometric training?
Very demanding on the muscles used - need to be very fit r you’ll get injured
What is HITT training?
Short bursts of intense exercise with short recovery breaks in between
What components of fitness does HITT training improve?
Cardiovascular endurance, anaerobic fitness, strength & speed
What sports would HITT benefit?
Beneficial to many sports
What are the advantages of HITT?
- Short - good for people who don’t have time
- Can be effective for people who want to lose fat without losing muscle
- Easily adapted to different sports
What are the disadvantages of HITT?
Can be very tiring - can be hard to find the motivation to push to the max effort
How is overload achieved in HITT?
By increasing the intensity of the high-intensity exercise
What is the purpose of a warm up?
Gets the body ready for exercise by gradually increasing the work rate
What are the components of a warm up?
- Pulse raisers
- Mobility exercises
- Stretching
- Dynamic movements
- Skill rehearsal
What is pulse raising?
Light exercises that increases heart rate and gets the blood flowing
What is the purpose of pulse raising?
- Raises body temperature & warms up muscles, ligaments and tendons
—> Less likely to get injured - Eases body into exercising by gradually increasing exercise intensity
What is mobility exercises?
These move joints to their full range of motion
—> They should focus on movements that you will use in the activity
What are the types of stretching?
- Static
- Dynamic
What are dynamic movements?
Quick movements - they work on agility and the speed of muscle contraction
What is skill rehearsal?
Practising skills you will use in the game
What is the purpose of skill rehearsal?
- Prepares the muscles that will be used in the activity
- Mental preparation - focuses you in the activity and gets you in ‘the zone’
What is the purpose of a cool down?
Helps transition the body back to a resting state after exercise
What are the components of a cool down?
- Low-intensity exercise
- Stretching
What does stretching the muscles that have been used do?
- Speeds up recovery
- Improves flexibility
How does stretching help improve flexibility during a cool down?
Stretching while the muscles are warm improves flexibility (especially static stretches)
How does stretching help speed up recovery during a cool down?
Prevents muscle stiffness and DOMS
What is DOMS?
Delayed onset muscle soreness
What does gradually reducing the intensity do during a cool down?
Allows the heart + breathing rate + body temperature to decease gradually back to their resting levels
How does gradually reducing the intensity benefit the body?
- Means that the person can continue taking in enough oxygen to help get rid of lactic acid + other waste products in the muscles AND Co2 in the blood
- Prevents blood pooling in the legs & arms
What can blood pooling cause?
Dizziness or fainting
How do you prevent injury when doing exercise?
- Correct clothing/ footwear
- Warming up/ cooling down
- Compete at the appropriate level
- Use PPE
- Lift & carry equipment
How do you prevent injury by using the correct clothing/ footwear?
- Not wearing anything that will get caught
- Wearing suitable footwear
How do you prevent injury by wearing PPE?
- PPE is used to prevent injuries
- Gumshield prevent damage to teeth & mouth
How do you prevent injury by warming up/cooling down?
- Warming up - prepares muscles & joints for the movements that will happen during exercise
- Cooling down - Prevents muscle stiffness & soreness
How do you prevent injury by lifting & carrying equipment safely?
Using the correct technique to life & carry things
How do you prevent injury by competing at the appropriate level?
Exercising with people at a similar level & age range to the player
What are the hazards in a sports hall?
- Slippery floors
- Damaged equipment
- Trip hazards
- Badly stored equipment
How can we minimise risk in a sports hall?
- Floors & equipment are properly maintained
- Equipment are put away correctly
- People are aware of trip hazards
What are the hazards in a fitness centre?
- Using weights incorrectly
- Using a weight that is too heavy
How can we minimise risk in a fitness centre?
- Health & safety instructions are given to users
- Providing supervision on some equipment
What are the hazards in a playing field?
- Any holes/lumps in the grass
- Debris (e.g. Broken glass)
How can we minimise risk in a playing field?
- Should be checked for rubbish
- Avoid playing in areas with holes
What are the hazards in a artificial outdoor area?
- Injuries from falls
- Damaged equipment
How can we minimise risk in a artificial outdoor area?
- Applying infill sand to holes
- Any equipment should be checked
What are the hazards in a Swimming pool?
Hazards that lead to drowning or tripping
How can we minimise risk in a swimming pool?
- Having lifeguards
- Having depth signs
- Rules - no running
