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A-Level PE > PAPER 1 - Preparation and Training Methods > Flashcards

PAPER 1 - Preparation and Training Methods Flashcards

1
Q

What is PERIODISATION ?

A

ORGANISED DIVISION of training into blocks, w/GOALS + TIME-FRAMES

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2
Q

What is a MACRO-CYCLE ?

A

a LONG-TERM training plan, typically over 1 YEAR, to achieve a long-term goal

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3
Q

What is a MESO-CYCLE ?

A

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

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4
Q

What is a MICRO-CYCLE ?

A

ST training plan, typically ONE WEEK, to achieve a ST goal

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5
Q

What is TAPERING ?

A

MAINTAINING INTENSITY but DECREASING the vol. by a 1/3 in prep for comp.

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6
Q

What happens in PREPARATORY PHASE 1 ?

A
  • off-season
  • aerobic + mobility training
  • S & C
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7
Q

What happens in the PREPARATORY PHASE 2 ?

A
  • pre-season
  • sport-specific fitness
  • vol. reduced, intensity increased
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8
Q

What happens in the COMPETITIVE PHASE 3 ?

A
  • during season
  • load reduces
  • strategies, tactics + gameplay
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9
Q

What happens in the COMPETITIVE PHASE 4 ?

A
  • 2-3 weeks before
  • tapering
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10
Q

What happens in the TRANSITION PHASE ?

A
  • low-intensity aerobic work/active rest
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11
Q

What is AEROBIC CAPACITY ?

A

ability to INSPIRE, TRANSPORT and UTILISE O2 to perform SUSTAINED periods of aerobic activity

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12
Q

What is VO2 MAX ?

A

MAXIMAL VOL. of O2 inspired, transported and utilised PER MINUTE

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13
Q

What is VO2 max measured in ?

A

millilitres per kilogram per minute (ml/kg/min)

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14
Q

Typical resting values for VO2 max

A
  • U - 40-50ml/kg/min
  • T - 90 ml/kg/min
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15
Q

What are the 4 factors that affect VO2 max ?

A
  • physiological make-up
  • age
  • gender
  • training
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16
Q

How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?

A
  • Better O2 transport + utility
  • More RBCs, capillaries + SO Fibres
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17
Q

How does AGE affect VO2 max ?

A
  • declines by 1% /year after 20
  • lower elasticity in heart / blood vessels /lung tissue
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18
Q

How does GENDER affect VO2 max ?

A
  • males>females
  • lower lung vol. + hb levels
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19
Q

How does TRAINING affect VO2 max ?

A
  • aerobic training increases VO2 by up to 20%
  • causes LT adaptations to lungs heart + blood

Higher

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20
Q

What is CAPILLARISATION ?

A

FORMATION + DEVELOPMENT of capillaries to a body part, INCREASED through AEROBIC TRAINING

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21
Q

What are the 4 tests for AEROBIC CAPACITY ?

A
  • direct gas analysis
  • cooper run
  • QCS test
  • MSF test
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22
Q

What is the DIRECT GAS ANALYSIS ?

A
  • Expired air captured
  • Results graphed
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23
Q

What are the ADVANTAGES of direct gas analysis ?

A
  • accurate + reliable
  • done w/different exercises
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24
Q

What are the DISADVANTAGES of direct gas analysis ?

A
  • not suitable for elderly
  • specialist equipment
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25
Q

What is the COOPER Test?

A
  • Run as far as possible in 12 mins
  • Calculations used
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26
Q

What are the ADVANTAGES of the cooper 12-minute run ?

A
  • good for large groups
  • simple + cheap
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27
Q

What are the DISADVANTAGES of the cooper run ?

A
  • only a prediction
  • not sport specific
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28
Q

What is the QUEEN’S COLLEGE STEP TEST ?

A
  • Stepping on + off box for 3 mins
  • HR recovery predicts results
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29
Q

What are the ADVANTAGES of the QCS Test

A
  • simple + cheap
  • HR easily monitored
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30
Q

What are the DISADVANTAGES of the queen’s college step test ?

A
  • shorter subjects might be at disadvantage
  • not sport specific
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31
Q

What is the MSF TEST ?

A
  • 20m progressive shuttle run
  • standardised table results
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32
Q

What are the ADVANTAGES of the MSF test ?

A
  • good for large groups
  • simple + cheap
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33
Q

What are the DISADVANTAGES of the MSF test ?

A
  • not suitable for elderly
  • not sport specific
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34
Q

What is the equation for KARVONEN’S PRINCIPLE ?

A

training HR = resting HR + %(HRmax - resting HR)

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35
Q

What is the INTENSITY of continuous training ?

A

60 - 80% of HRmax

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36
Q

What is the DURATION of continuous training ?

A

20 - 80 mins

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37
Q

What is the INTENSITY of HIIT ? (work intervals)

A

80 - 95% of HRmax

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38
Q

What is the DURATION of HIIT ? (work intervals)

A

5 secs - 8 mins

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39
Q

What is the INTENSITY of recovery for HIIT ?

A

40 - 50% of HRmax

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40
Q

What is the DURATION of recovery for HIIT?

A
  • 1:1 work to relief
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41
Q

Respiratory Adaptations of Aerobic Training

A
  • stronger respiratory muscles
  • increased SA of alveoli
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42
Q

CV adaptations of Aerobic Training

A
  • increased RBC + HB count
  • capillarisation of alveoli + SO fibres
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43
Q

Musculo-Skeletal Adaptations of Aerobic Training

A
  • SO hyperplasia
  • More Aerobic FOG muscle fibres
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44
Q

Metabolic adaptations of aerobic training

A
  • increased mitochondria
  • decreased fat mass
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45
Q

What is STATIC STRENGTH ?

A

force applied against a resistance without movement

isometric

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46
Q

Give an example of static strength

A
  • handstand, gymnastics
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47
Q

What is DYNAMIC STRENGTH ?

A
  • force applied against a resistance w/movement

Power Output

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48
Q

Give an example of dynamic strength ?

A

triple jump

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49
Q

What is MAXIMUM STRENGTH ?

A
  • Ability to produce maximal force in a single muscular contraction
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50
Q

Give an example of maximum strength

A

Olympic weightlifter performing deadlift

1RM

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51
Q

What is EXPLOSIVE STRENGTH ?

A
  • Ability to produce maximal force in a series of rapid muscular contractions
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52
Q

Give an example of explosive strength

A

sprinting on a fastbreak

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53
Q

What is STRENGTH ENDURANCE ?

A

Ability to sustain repeated muscular contractions over a period of time

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54
Q

Give an example of explosive strength

A

swimming

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55
Q

What are the 4 AFFECTING FACTORS of strength ?

A
  • cross-section area
  • fibre type
  • gender
  • age
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56
Q

How does the CROSS-SECTIONAL AREA affect strength ?

A
  • greater cross section = greater strength
  • max of 16-30N/cm
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57
Q

How does FIBRE TYPE affect strength ?

A
  • Higher % of FO + FOG = strength
  • Fast twitch fibres contract w/greater force
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58
Q

What is the tests for max strength ?

A
  • 1RM + Hand Grip Dynamometer
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59
Q

What are the STRENGTHS of the 1RM test ?

A
  • direct measurement
  • most muscle groups can be tested
60
Q

What are the WEAKNESSES of the one rep max test ?

A
  • trail + error = fatigue
  • potential for injury
61
Q

What are the STRENGTHS of the hand grip dynamometer ?

A
  • simple objective measure
  • highly reliable
62
Q

What are the WEAKNESSES of the grip strength dynamometer ?

A
  • only asseses forearm
  • not sport-specific
63
Q

What is the test for strength endurance ?

A

UK Abdominal Curl Test

64
Q

What are the STRENGTHS of the sit-up test ?

A
  • large groups
  • isolates ab muscles
65
Q

What are the WEAKNESSES of the uk abdominal test ?

A
  • good technique needed
  • not sport-specific
66
Q

What is the test for explosive strength ?

A

vertical jump test - compared to standardised tables

67
Q

What are the STRENGTHS of the vertical jump test ?

A
  • minimal equipment
  • self testing
68
Q

What are the WEAKNESSES of the vertical jump test ?

A
  • doesn’t isolate one muscle group
  • only estimates strength in legs
69
Q

What are the PRINCIPLES OF TRAINING ?

A

Specificity
Progression
Overload
Variance
Moderation
Reversibility

70
Q

What is SPECIFICITY ?

A
  • training should be geared towards demands of activity
71
Q

What is PROGRESSION ?

A
  • gradually increasing training over time to ensure body adapts to stresses + loads
72
Q

What is OVERLOAD ?

A
  • making body work harder than normal using FITT
73
Q

What are the four components of overload ?

A

Frequency
Intensity
Time
Type

74
Q

What is VARIANCE ?

A
  • variety of exercises to prevent boredom
75
Q

What is MODERATION ?

A
  • training should be intense for adaptations without causing overuse
76
Q

What is REVERSIBILITY ?

A

maintaining training to prevent deterioration in off-season

77
Q

What are the types of training for STRENGTH ?

A
  • weight training
  • multi-gym
  • plyometric training
  • circuit + interval training
78
Q

What is WEIGHT TRAINING ?

A
  • high resistance, low reps
  • maximum strength
79
Q

What are the ADVANTAGES of weight training ?

A
  • maintains posture + alignment
  • can be adjusted for sport + strength type
80
Q

What is MULTI-GYM TRAINING ?

A
  • multiple components + wide range of exercises
81
Q

What are the ADVANTAGES of multi-gym ?

A
  • can be specific to muscle group
  • total body workout
82
Q

What are the DISADVANTAGES of multi-gym/weight training ?

A
  • generic exercises
  • potentially dangerous without spotter
83
Q

What is PLYOMETRIC TRAINING ?

A
  • explosive exercises
  • eccentric contraction before concentric
84
Q

What are the ADVANTAGES of plyometric training ?

A
  • significant increase in explosive strength
85
Q

What are the DISADVANTAGES of plyometric training ?

A
  • high risk of injury
  • experienced performers only
86
Q

What is CIRCUIT TRAINING ?

A
  • set number of exercise stations
  • strength endurance
87
Q

What are the ADVANTAGES of circuit training ?

A
  • very sport specific
  • done in large numbers
88
Q

STRENGTH : NEURAL ADAPTATIONS

A
  • increased FG + FOG fibres
  • decreased inhibition of strength reflex
89
Q

STRENGTH : MUSCLE ADAPTATIONS

A
  • muscle hypertrophy
  • muscle hyperplasia
90
Q

STREGTH : METABOLIC ADAPTATIONS

A
  • increased enzyme activity
  • increased buffering capacity
91
Q

What is MUSCLE HYPERPLASIA ?

A

increased number of muscle fibres

92
Q

What are the types of FLEXIBILITY ?

A
  • static flexibility
  • dynamic flexibility
93
Q

What is STATIC FLEXIBILITY ?

A
  • RoM at joint without reference to speed of movement
94
Q

What is STATIC ACTIVE FLEXIBILITY ?

A
  • voluntary contraction to move joint just beyond RoM
95
Q

What is STATIC PASSIVE FLEXIBILITY ?

A
  • w/assistance
  • aid joint beyond point of resistance
96
Q

What is DYNAMIC FLEXIBILITY ?

A
  • RoM at joint with reference to speed of movement
97
Q

4 Factors affecting flexibility

A
  • joint type
  • length / elasticity of connective tissue
  • gender
  • age
98
Q

How does JOINT TYPE affect flexibility ?

A
  • size / shape of articulating bones affect RoM
  • ball + socket>RoM than hinge
99
Q

How does LENGTH / ELASTICITY OF CONNECTIVE TISSUE affect flexibility ?

A
  • greater L + E = greater RoM
  • greater distance before stretch reflex is initiated
100
Q

How does GENDER affect flexibility ?

A
  • females > males
  • high oestrogen = greater length / elasticity
101
Q

How does AGE affect flexibility ?

A
  • greater in childhood
  • loss of elasticity in connective tissue
102
Q

2 methods for testing flexibility ?

A
  • goniometry
  • sit and reach
103
Q

What is GONIOMETRY ?

A
  • 360 degree protractor
  • difference of starting angle + full RoM calculated
104
Q

What are the ADVANTAGES of goniometry ?

A
  • objective
  • measures any joint
105
Q

What are the DISADVANTAGES of goniometry?

A
  • difficult to locate axis of rotation
  • training required for accurate measure
106
Q

What is the SIT AND REACH TEST ?

A
  • Test box placed against wall
  • straight legs at full stretch
107
Q

What are the ADVANTAGES of the sit and reach test ?

A
  • easy
  • standardised data scores
108
Q

What are the DISADVANTAGES of the sit and reach test ?

A
  • only measures lower back + hamstring flexibility
  • not joint specific
109
Q

What are the types of stretching for flexibility ?

A
  • static stretching
  • isometric stretching
  • proprioceptive neuromuscular facilitation (PNF)
  • ballistic stretching
  • dynamic stretching
110
Q

What is STATIC ACTIVE STRETCHING ?

A
  • moving joint fully into stretched position without assistance for 10-30s
111
Q

What is STATIC PASSIVE STRETCHING ?

A
  • partner/apparatus aids stretch
112
Q

What is ISOMETRIC STRETCHING ?

A
  • overcomes stretch reflex creating greater stretch
113
Q

What is PNF ?

A
  • delaying stretch reflex to lengthen muscle spindles
114
Q

What is BALLISTIC STRETCHING ?

A
  • Using momentum to force joint through extreme RoM
115
Q

What is DYNAMIC STRETCHING ?

A
  • Taking joint through full RoM w/control over entry + exit stretch
116
Q

What diseases are linked with the cardiovascular system ?

A
  • atherosclerosis
  • coronary heart disease
  • heart attack
  • stroke
117
Q

What is ATHEROSCLEROSIS ?

A

-fatty deposit builds up on arterial wall
- causing high BP

118
Q

What is CORONARY HEART DISEASE ?

A
  • reduction in blood flow + O2 to cardiac muscle
  • leading to angina or heart attack
119
Q

How is a HEART ATTACK caused ?

A
  • blockage/clots in c.artery cut off O2 supply to cardiac muscle
  • causes dead cells/permanent damage
120
Q

What is an ISCHAEMIC STROKE ?

A
  • blockage in CEREBRAL ARTERY
  • cuts off O2 supply to brain
121
Q

What is a HAEMORRHAGIC STROKE ?

A
  • bursted blood vessel in brain
122
Q

What is Asthma

A
  • Constricted Bronchial airways + inflammed mucus membranes
123
Q

3 characteristics of a training programme

A
  • Evaluation Test
  • Warm-up
  • Cool-down
124
Q

3 aims of periodisation

A
  • Peak physiological performance
  • Avoiding injury + burnout
  • Realistic goals
125
Q

Define Adaptation

A

Physiological response to training

126
Q

Equation for HR Max

A

220-Age

127
Q

Intensity + Duration of Continuous Training

A
  • Non-stop, no recovery
128
Q

Practical Example for Continuous Training

A

Endurance athletes - Swimmers

129
Q

Practical Example for HIIT Training

A

Cyclists - Can be modified for most athletes

130
Q

Effects of Aerobic Capacity on Respiratory System

A
  • Reduced onset of fatigue
  • Alleviates Asthma symptoms
131
Q

Effects of Aerobic Capacity on CV System

A
  • Decreased BP
  • Delayed OBLA
132
Q

Effects of Aerobic Capacity on Musculo-Skeletal System

A
  • Increased joint stability
  • Decreased injury risk
133
Q

Effects of aerobic training on metabolic function

A
  • Improved body composition
  • Better energy expenditure
134
Q

Power Output

Measurement?

A

Amount of work performed /unit of time

Watts

135
Q

How does gender affect strength?

A
  • Males > females
  • Higher muscle mass + CS Area due to testosterone
136
Q

How does age affect strength?

A
  • M - 18-30
  • F - 16-25
  • Decreases w/age
  • Reduction in muscle mass
137
Q

2 adaptations of flexibility

A
  • Increased resting length
  • Increased elasticity
138
Q

2 effects of flexibility

A
  • Increased RoM about a joint
  • Increased stretch of antagonist
139
Q

2 types of stretching used to develop flexibility

A
  • maintenance stretching maintains RoM
  • developmental stretching improves RoM
140
Q

What is muscle hypertrophy?

A
  • Increase in muscle cell size
141
Q

Stage 1 of PNF - Static

A
  • Move joint past point of resistance
142
Q

Stage 2 of PNF - Contract

A
  • Agonist isometrically contracts against partner for 6-10s
143
Q

Stage 3 of PNF - Relax

A
  • muscles relax + limb can move further
144
Q

Effects of training on CV Disease

A
  • Cardiac hypertrophy
  • Coronary circulation
145
Q

Effects of training on respiratory disease

A
  • Increase airflow
  • Increase SA of alveoli to max. GE
146
Q

What is Chronic Obstructive Pulmonary Disease? (COPD)

A
  • Inflammed + Narrowed airways
  • Causes reduced quality of life + exercise inability
147
Q

2 types of respiratory disease

A
  • Asthma
  • COPD

A-Level PE (25 decks)

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