Paper 1 Unit 3 Physical Training Flashcards
What are the 4 main components of an effective warm-up?
- A gradual pulse raising activity
- Stretching of all relevant muscles (static and moving)
- Skill-based practices
- Mental focus and preparation
What are the 3 main components of an effective cool-down?
- Aerobic activity to maintain an elevated heart rate
- Stretching of main muscles used
- Gradual reduction of intensity
What are the main benefits of an effective warm-up? (TIMO)
T-Temperature increases
I-Injury chances reduced
M-Mental preperation
O-Oxygen (more of) to the working muscles
What are the main benefits of an effective cool-down?
- Allows the body to start recovering after exercising
- Helps with removal of carbon dioxide, lactic acid and waste products
- Helps to prevent the delayed onset of muscle soreness (DOMS)
What are the aims of the pre-season
to improve general and aerobic fitness
and to work on any specific fitness needs
What is the aim of the competitive/playing season?
To maintain peak fitness levels and prevent injuries whilst working on specific skills used in their sport
What is the aim of the post-season?
To rest/recover from the season and probably continue some light aerobic training to stop fitness levels dropping too low.
What are the principles of overload (the ways you can differentiate your training)
Frequency (eg. how many times a week you train)
Intensity (eg. shortening rest breaks inbetween sets)
Time (eg. making sessions longer)
Type (eg. switching between gym training and skills training)
What are the principles of training (the things you are trying to achieve when planning a training session)
Specificity (how relevant to the athlete it is and their sports/ fitness goals
Progressive Overload (how you can gradually improve fitness FITT principles)
Reversibility (how to stop the athlete from losing fitness like not taking a long break)
Tedium (how to prevent boredom whilst training and making it engaging)
what are some reasons for carrying out fitness tests (TEST)
Training programme (shows what needs to be trained more)
Evaluate strengths and weaknesses of an athlete
Set goals to improve generally or reach a specific target
Tedium- to provide variety in training and prevent boredom
What is qualitative data?
it’s data that refers to opinions or descriptions
what is quantitive data?
it’s data that is in quantities or numbers so you can get a score that is an exact amount
What is the Aerobic Training Zone?
60-80% of your MHR (220-age= MHR)
What is the anaerobic training zone?
80-90% of MHR
how to implement safety measures whilst training (SAFER)
Stretches should be completed as part of a thorough warm up
Appropriate intensity should be used (avoid overtraining)
Footwear, equipment and clothing should be appropriate to allow support/movement
Exercise and Rest; allow appropriate rest inbetween sessions
Other safety principles to be implemented whilst training:
Hydration maintained (fluid intake)
Correct technique (eg weightlifting)
Spotters where necessary
Taping/ bracing used if necessary to protect and support weaker areas
what is the definition of health
a state of complete social, physical and mental well-being and not only the absence of disease or infirmity
what is the definition of fitness?
the ability to meet the demands of the environment
what is the relationship between health and fitness
decreased fitness, due to ill health (poor health = inability to train)
increased fitness despite ill health (unhealthy but able to train)
definition of agility
the ability to change the position of the body whilst maintaining speed and control
definition of balance
the ability to maintain the body’s centre of mass above the base of support
definition of coordination
the ability to use two or more body parts together
definition of cardiovascular endurance
the ability of the heart, lungs and blood to transport oxygen
define flexibility
the range of movement possible at a joint
define muscular endurance
the ability to use voluntary muscles repeatedly without tiring
define muscular strength
the amount of force a muscle can exert against a resistance
define power
the product of strength x speed
define reaction time
time taken to respond to a stimulus
define speed
the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
what are the limitations of fitness testing
- often not sport specific
- do not replicate competitive in game situation
- must be carried out correctly to ensure validity
- need motivation
how is agility tested
Illinois agility test
participant runs, weaving around cones
time is taken and recorded
how is balance tested
stork stand test
participant balances on one foot in the stork position
time is taken and recorded
how is cardiovascular endurance tested
multi stage fitness test
participant runs from one end to another between beeps in an audio clip
maximum level and shuttle recorded
how is coordination tested
wall toss test
participant stands infront of wall and throws ball onto it and catches with the other as many times in 30s
score recorded
how is flexibility tested
sit and reach test
participant sits against sit and reach box and reaches forward as far as possible, holding for a few seconds at maximum
score as shown on box recorded
how is muscular endurance?
sit up bleep test
participant does sit ups between bleeps from audio
maximum level recorded from audio
how is power/ explosive strength tested
vertical jump test
difference between participant max reach at standing and max reach when jumping recorded
difference in cm recorded and compared
how is reaction time tested
ruler drop test
participant lines up fingers with 0 on ruler and ruler is dropped, and caught as fast as possible. difference recorded and compared
how is maximal strength tested
one rep max test
participant lifts heaviest weight they can once
this weight is recorded
how is speed tested
30m sprint test
participant is timed sprinting a measured out 30m
time is taken and recorded
what is specificity?
how relevant training is to what you are training for and what areas of fitness you want to improve
what is overload
gradually increasing intensity or frequency/ duration of training to gradually improve
what is reversibility
when progress in training or fitness is reversed due to a long period of rest/injury
what is continuous training
training without rests
what is fartlek training
training with varied speed, terrain and work to recovery ratios
what is plyometric training
use of jumping exercises to improve power
what is interval training
periods of intense exercise interspersed with periods of rest
what is training threshold?
Training threshold is the level of training that puts enough stress on the body systems to induce change and improve performance, yet is safe and does not lead to injury
how can weight training be adapted to improve muscular endurance vs strength?
muscular endurance: low weight (below 70% of one rep max), high reps eg. 3 sets of 12-15 reps
strength: high weight (above 70% of one rep max), low reps eg. 3 sets of 4-8 reps
how is altitude training carried out?
- train at high altitude
- less oxygen in and oxygen carrying capacity is reduced
- body compensates by making more red blood cells to carry oxygen
