Paper 1 Topic 3 Flashcards
Fitness
“The ability to meet the demands of the environment”
Exercise
“A form of activity done to maintain or improve health and/or fitness, it is NOT competitive sport”
Performance
“The action of perforaming a task, including a sporting performance”
11 component of fitness
- Agility
- Body composition
- Balance
- Coordination
- Cardiovascular endurance
- Flexibility
- Muscular endurance
- Power
- Reaction time
- Speed
- Strength
Fitness testo to test cardiovascular fitness
- Cooper 12-minute run test
- Cooper 12-minute swim test
- Harvard step test
Fitness testo to test strength
hand grip dynamometer
Fitness testo to test muscular endurance
- One-minute press up test
- One-minute sit-up test
Fitness testo to test flexibility
Sit and reach
Fitness testo to test power
Vertical jump
Methods of training:
- Continuous trainning
- Fartlek training
- Circuit training
- Interval trainning
- Polymetric training
- Weight / resistance trainning
Continuous trainning (advantages)
- No equipment
- Can do on your own or with others
- Health benefits (e.g. reduced chance of CHD)
Continuous trainning (disadvantages)
- Can be boring, so motivation can be lost
- Doesn’t change pace, so not so good for games players
- Can cause impact injuries
Fartlek trainning (advantages)
- No equipment or facilities needed
- Can do on youw own or with others
- Change of pace/ terrain can add interest
Fartlek trainning (disadvantages)
- Safe route not always easy to find
- Higher intensity parts can be avoided
Circuit trainning (advantages)
- variety of stations generates interest
- Does not have to involve equipment
- Can work on skill and fitness
- Can be aerobic and anaerobic by changing the time at stations/ rest
- Easily adapted for each person
Circuit trainning (disadvantages)
- If equipment is required, can be costly
- Can take time set up and put away
- Limited time at stations to work on skills
- Difficult to work on all skills
Interval trainning (advantages)
- No equipment needed
- Can be adapted for anaerobic or aerobic activity
Interval trainning (disadvantages)
- Can be repetitive and therefore boring
- Need to plan and keep track of sets
Plyometric trainning (advantages)
- Can be completed with no equipment
Plyometric trainning (disadvantages)
- Can cause injury due to its high intensity if not carried out correctly
Weight / resistance trainning (advantages)
- Easily adapted for muscular endurance
- Can target specific areas of the body
Weight / resistance trainning (disadvantages)
- Equipment can be expensive
- Need to complete technique correctly to avoid injury
- Free weights need to have a spotter
FIRSTOP
- FITT
- Individual needs
- Reversibility
- Specificity
- Thresholds of trainning
- Overtrainning
- Progressive overload
FITT
- Frequency (How often we train)
- Intenisty (how hard we train)
- Time (How long we train for)
- Type (What method of training we use)
Individual needs
Matching the training to the requirements of the individual
Reversibility
Fitness can be lost when you stop training e.g. when going on holiday or due to injury
Specificity
Matching the training to the requirements of the activity
Threasholds of training
- A safe and effective level to train at
- Aerobic - 60-80% of maximum heart rate
- Anaerobic - 80-90% of maximum heart rate
- Maximum heart rate = 220 - age
Overtraining
Training beyond your body’s ability to recover
Progressive overload
Gradually increasing the amount of work in training so fitness grains occur, without the risk of injury
How to optimise training and avoid injury:
- Complete a PAR-Q (Physical Activity Readiness Questionnaire)
- Apply the principles of training of training (FIRSTOP)
- Play to the rules of the competition
- Check equipment and facilities
- Wear protective equipment
- Warm up before exercise
Concussion
- Caused by a mild head/ brain injury. Usually a blow to the head.
- Common in sports such as: rugby when a clash of heads. Cycling when falling from the bike and hitting the head on the ground
- Symptoms: confusion, dizzyness, unconsciouness, nausea
- Treatement: Seek medival advice and monitor
Fractures:
- Simple fracture or closed fracture
- Compound or open fracture
- Greenstick fractures
- Stress fractures
Simple fracture or closed fracture
This is when the bone breaks but does skin
Compound or open fractures
- This is when the bone breaks AND causes to break
- This could lead to blood loss and infection
Greenstick fracture
- This is common in younger children
- This is where the bone bends and breaks side
Stress fractures
This is mainly due to overuse, this is where small cracks form in the bone
Dislocation
- A dislocation is when one of the bones at a joint comes out of place
- They occur due to a blow to the area for example falling and putting your arm to save out yourself can cause shoulder dislocation
- Symptoms: Pain! Misshapen joint, swelling
- Treatement: RICE could be used, seek medical help
Sprain
- A sprain is an injury at a joint where some of the fibres of the ligament are torn
- It happens when the joint goes through a greater range of movement than normal
- Symptoms: Pain, bruising, swelling
Strain
- A strain is a stretch or tear to the muscle fibres
- It happens when the muscles are overstretched
- Symptoms: Pain, bruising, swelling
- Treatement: RICE
Torn cartilage
- Cartilage acts as a cushion at the end of bones. To tear this cartilage is a common sports injury
- It happens through forcefull twisting or sudden impact
- Symptoms: Pain, swilling, stiffness at the joint
- Treatement: Rest and strngthening exercises
Tenis elbow
- A joint injury where the tendons of the elbow are inflamed. Pain is felt on the OUTSIDE of the elbow.
- Cause by poor technique or overuse
- Treatement: RICE but Rest and recovery main treatment
Golfers elbow
- A joint inury where the tendons of the elbow are inflamed. Pain is felt on the INSIDE of the elbow
- Caused by poor technique or overuse
- Treatement: RICE but Rest and Recovery the main tratment
Abrasions
- When fallen over on the football pitch or on the basketbal court
- Clean the affected area and apply treatement if needed
RICE
- Rest –> Do not use the affected area, allow time to heal
- Ice –> The cold ice will help swelling
- Compression –> Apply a bandage to the affected area to provide support and reduce swelling
- Elevation–> Keep the affected area raised to help reduce swelling
Performance enhancing drugs (PEDs)
- Anabolic steroids
- Beta blockers
- Diuretics
- Narcotic analgesics
- Peptide hormones
- Stimulants
- Blood doping
Why anabolic steroids?
It is an artificial form of male hormone testosterone.
- To train harder and longer
- Improve power and strength
- Increase protein synthesis helping develop muscle mass
- Increase their chance of winning
- Pressure from others
- Speed up recovery time
Anablic steroids health risks
- Liver damage
- CHD
- Decrease sperm count (infertility)
- Skin problems, acne
- Mood swings including agression
- Premature baldness
Who would take anabolic steroids?
- Any activity that requires power
- Sprinters
- Weight lifters
Why Beta Blockers?
They work by blocking adrenaline so help slow down the heart rate
- They have a calming effect
- They reduce performers anxiety
- They allow the performer to remain in control
- It increases the chances of winning
- They reduce muscle tremor or shaking
Beta blockers health risks
- Nausea and diarrhoea
- Tiredness
- Depression
- Insomnia and nightmare
- Low blood pressure
Who would take Beta Blockers?
- Any activity that requires precision such as:
- Archery
- Target shooting
- Gymanstics
- Diving
Why Diuretics?
Increase the rate of urination thus increasing the amount of fluid loss
- To achieve quick weight loss
- TO mask or hide other PEDs that they take making it harder to detect
Diuretics health risks
- Dehydration
- Nausea, headaches
- Heat/kidney failure
Who would take diuretics?
- Any activity that has a weight category or where it is a benefit to be light
- Boxing
- Horse riding
Why narcotic analgesics?
Designed to releive pain temporarily
- They mask injuries so the performer can continue to compete
- They give a sense of bein invincible
- They give a sense of euphoria
- They increase the performers pain threshold
narcotic analgesics health risks
- Anxiety/ depression
- Nausea/vomiting
- Heart/ kidney damage
- Addiction
- Concentration loss
- Further damage to injury
Who would take narcotic analgesics?
- Any performer with an injury wishing to carry on training and performing could take this drug
Common in:
- Boxing
- Football
- Sprinting
Why peptide hormones?
These are found naturally in the body, some artificially increase the amount to gain benefits
Two types of peptide hormones:
- Erythropoietin (EPO)
- Human growth hormone (HGH)
EPO health risks
- Increase thickness of blood
- Blood clots/ strokes
- Increase risk of heart attack
HGH health risks
- Arthritis
- Heart failure
- Abnormal growth in feet and gands
- Diabetes
Why would take EPO?
Any activity where increase in oxygen would help:
- Long distance cycling
- Long distance running
- Rugby
Why would take HGH?
Any activity where increase in strength would help:
- Sprinting
- Weight lifting
- Boxers
Stimulants
Increase brain activity making performer feel more alert and awake
- To increase agression
- To increase competiveness
- To increase heart rate (therefore oxygen delivery)
- Reduce tiredness
- Increase alertness
Stimulants health risks
- Insomnia
- Anxiety
- Aggression
- Heart rate irregulations
Who would take stimulants
Two categories of performer:
- Those who wish to increase aggression such as rugby players, ice hockey players, boxers…
- Those who wish to stay alert over long period of time such as baseball players, long distance athletes.
Blood doping
- Blood doping is the process of having additional blood added to their blood stream
- The performer can remove their blood then store for 4-6 weeks
- During this time the performers body replaces the blood it has lost
- Prior to an event the blood is injected back in giving the performer a huge amount of extra red blood cells
Why blood doping?
- Increase in red blood cells, therefore:
- Increase in oxygen-carrying capacity
Blood doping health risks
- Infection from equipment such as needles
- Increase thickness of blood can lead to blood clots
- Deep vein thrombosis due to blood clots
- Stroke as a result blood clots
- Disease carried by blood e.g. HIV and hepatitis
Who would do blood doping?
- Any performer who takes part in an activity where an increase in oxygen delivery would be an advantage, such as:
- Long distance cyclists
- Long distance runners
- Long distance swimmers
- Games players where the game can last hours
An exercise session split:
- Warm up
- Main activity
- Cool down
Warm up
A warm up is essential to..:
- Prevent injury
- Improve performance
- Practice skills before the event or match
- Prepare psycolofically for the event
- Increase oxygen delivery to the working muscles
Phases of a warm up
Phase 1 (pulse raiser/cardiovascular):
- Gradually increase the pulse rate to increase oxygen delivery. Can range from jogging, skipping, cycling to swimming
Phase 2 (stretching):
- Static stretches - stretching on the spot
- Dynamic stretches
- Stretching as you move
Phase 3 (sport specific drills):
- In tennis the players practice the shots they are going to use in the game
- In the footabll the players pass, dribble, shoot
- In long jump the performers practice take offs, flight and landing
Cool down
Reasons why we cool down:
- Aids removal of lactic acid which can build up and cause muscle soreness
- Aids the removal of carbon dioxide and other waste porducts
- Improves flexibility
- Helps avoid dizziness
- Stops ‘blood pooling’ which is when the blood stops and stays in the lower limbs
Phases of a cool down
Light exercise:
- This can include slow jogging at a lower intenisty than you have been working
Stretching:
- Stretch the main muscles you have used in the activity
A cool down does NOT prevent injury as many people think
