Physical education Flashcards
What does the Illinois agility run test?
Agility.
When is carbo-loading used and what does it do?
Frequently used by marathon runners and ultra-distance athletes. Makes maximum use of an athlete’s energy resources.
What are the components of health related exercise?
Cardiovascular fitness Muscular Endurance Body Composition Muscular Strength Flexibility
What is Vitamin A found in and what does it do?
Found in milk, cheese, liver and carrots. It aids vision.
What does the influence of resources include?
Availability, Location, access, time.
What are high-protein diets used for?
Can allow for weight loss over a fairly short period of time. Used for rehabilitation after an injury. It helps burn fat and increase muscle mass.
What is the difference between Fartlek training and interval training?
They are very similar but Fartek training can take place over different terrains and can include hills.
What are the 6 methods of training?
Circuit Continuous Interval Fartlek Weight Cross
What is the mineral calcium needed for?
It is vital to health, and is essential in health and adolescence. It makes teeth and bones stronger, and reduces the likelihood of osteoporosis.
What is speed?
the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.
What is balance?
the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents games players from falling over at speed.
What is diet needed for?
It is an essential part of providing the energy needed to work and exercise and also to rest and repair tissue.
What does Excellence include?
This is the peak of the pyramid which narrows as less people take part at this level. It is sporting excellence, and would be on a national level. Governing bodies of sport are responsible for development at this level as athletes pass from count to regional to national.
What is recovery rate?
How long it takes a person’s HR to return to its RHR after training. The quicker this happens, the fitter the person is.
What is the name of a protein supplement?
Creatine
What is an oxygen debt?
When working anaerobically you create an oxygen debt and can only keep going for a short time. Oxygen debt is the amount of oxygen consumed during recovery above that which would normally be consumed during rest. This results from a shortfall of available oxygen during exercise.
What are vitamins used for?
Helps the body work. Helps concentration. They are necessary for good vision, good skin, red blood cell formation, healing, healthy bones & teeth, blood clotting.
What are the two different types of carbohydrates?
Complex- Starchy foods, and Simple-Sugars.
What are the advantages of cross training?
Allows for a variety of training and therefore can make training interesting
You can train with different people in different activities, or you can train alone.
Certain muscle groups can be rested from day-to-day.
Training can be adapted to suit weather conditions.
What is vitamin C found in and what does it do?
Fruits and vegetables. It helps heal and fight infection and aids the maintenance of bones, teeth and gums.
What are the two types of fibre?
Soluble and insoluble.
What are the advantages of Fartlek training?
Takes place over short periods of time
Includes active rest which allows recovery
Includes repetitions which raise the HR to near maximal.
Develops aerobic and anaerobic systems.
Can develop other areas of fitness and skill.
Adaptable to team games and individual fitness levels.
Can be done almost anywhere on any terrain.
What is protein used for?
Builds and repairs muscle. We only need 15% of our diet to be protein
What is Fartlek training?
or ‘speed play’ training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
What is insoluble fibre found in and what does it do?
It is found in wholegrain cereal and bread and is required as a bulking agent to prevent constipation.
What does it mean if a goal is time-bound?
It is limited to a certain time frame, and should be achieved by a specific date.
What is muscular endurance?
the ability to use voluntary muscles many times without becoming tired. It helps sportspeople to sprint or repeat quick actions for longer.
What is power?
the ability to use strength at speed. This helps athletes to jump high, throw far or sprint quickly. Power = Strength x Speed.
What are the Social benefits of taking part in exercise?
meeting people
making friends
Developing teamwork skills
What is diet?
The normal food we eat.
What are vitamins found in?
Fresh fruit and vegetables
What is body composition?
the percentage of body weight which is fat, muscle or bone. It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long distance runners will always beat heavyweights.
What does the sports participation pyramid consist of from highest to lowest?
Excellence
Performance
Participation
Foundation
What are the disadvantages of weight training?
Requires specialist equipment, which can be expensive.
Requires knowledge of correct technique to gain benefits and avoid injury.
What is the mineral iron needed for?
Essential for blood and it aids oxygen carrying capacity. Helps form red blood cells. A lack of iron can cause anaemia and tiredness.
What is weight training?
uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).
What are the disadvantages of interval training?
Can become repetitive and requires motivation to continue.
Difficult to identify how hard an individual is working
Can be difficult to maintain work rate.
What is vitamin D found in and what does it do?
It is found in fish, and aids healthy bones.
What are the risks of a high-protein diet?
Too much animal protein raises cholesterol levels which can lead to heart disease, strokes, diabetes and cancer. It can also cause kidney damage in the long term.
What does the active kids programme do?
Some supermarkets and enterprises run voucher schemes. Vouchers are collected when people buy items from shops/business in return for vouchers. Schools use these vouchers to buy sports equipment.
What does the standing stork test?
Static balance.
What are the 5 reasons for taking part in physical activity?
Cooperation Competition Physical Challenge Aesthetic appreciation The development of friendships and social mixing.
What is performance?
How well a task is completed.
What do fats provide?
Provides slow energy. 25% of our diet should be fat.
What do carbohydrates provide?
Provides quick energy. 60% of our diet should comprise ‘carbs’
What is anaerobic exercise?
Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.
What does the influence of image include?
Fashion and media coverage.
What could the main activity/event include?
Fitness training - which may be linked to repeated technique work.
Skill development - drills or team practices.
Modified or Conditioned Games
Should raise heart rate above normal for approx 20 minutes.
What does the Hand grip strength test?
Muscular strength in hand.
What are the advantages of weight training?
Can improve muscular strength, muscular endurance and power.
Increase muscle size/bulk
Improves muscle tone
Assist recovery after injury, rehabilitation,
Can focus on a specific area/muscles in the body
Large variety of exercises
Easy to monitor and apply progressive overload.
What does the influence of people include?
Your family, peers and role models.
What should the cool down include?
Light exercise to help remove carbon dioxide, lactic acid and other waste products.
Gentle stretching to prevent muscle soreness and stiffness later - static stretches.
What happens if you work above 60% of your MHR (aerobic threshold) ?
Fat will be burned which will improve body composition, and you will achieve an increased level of fitness.
What are special diets used for?
Special diets such as vegan, vegetarian and gluten free can be adopted to:
Control body composition or body weight
Comply with moral or religious reasons
Due to allergies such as gluten in wheat and dairy products.
What does the FIIT principle include?
Frequency - decide how often to train.
Intensity - choose how hard to train.
Time - decide for how long to train.
Type - decide which methods of training to use.
What is aerobic exercise?
In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness and is a lower intensity than anaerobic, meaning you can exercise for longer periods of time.
What do minerals do?
Helps release energy from food. Helps decision making
What is resting heart rate?
Your HR at rest. Normally between 60-80bmp. The fitter you are the lower your RHR will be as your heart is more efficient at pumping the same amount of blood around the body with fewer beats. Best taken just as you wake up.
What does recovery mean?
The time required to repair damage to the body caused by training/competition
What are the advantages of interval training?
Takes place over short periods of time
Includes rest which allows recovery
Includes repetitions which raises the HR to near maximal
Develops aerobic and anaerobic systems.
Can develop other areas of fitness and skill
Allows for monitoring and evaluating of HR.
What are simple carbohydrates found in?
Natural sugars in fruits and veg, and the refined sugars found in biscuits and cake.
What are complex carbohydrates found in?
Bananas, wholemeal bread, potatoes. Found in natural foods.
What should goals be? (SMART)
Specific Measurable Achievable Realistic Time-Bound
What is working heart rate?
HR during/immediately after exercise. This is an accurate guide to the intensity (FIIT) of the exercise.
What does the Cooper’s 12 minute run test?
Cardiovascular endurance and muscular endurance in legs
How do you improve anaerobic fitness?
by working in your anaerobic target zone. This is found between 80-100% of your MHR. Anaerobic threshold is the heart rate above which you gain anaerobic fitness. You cross your anaerobic threshold at 80% of your MHR.
What happens if you work just below your anaerobic threshold at your upper aerobic threshold?
The athlete will build up their lactic acid tolerance. Therefore, the athlete will be able to work for longer without fatiguing.
What is Heart rate?
The number of times the heart beats per minute.
What does it mean if a goal is measurable?
It is easy to know when a goal has been achieved.
How do you improve aerobic fitness?
You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.
What is agility?
the ability to change the position of the body quickly and with control. This helps team players dodge their opponents.
When is water needed in sport?
Whenever you sweat. It prevents dehydration. It also allows the blood to flow easily around the body.
What does Participation include?
It is people participating in a specific activity for enjoyment but on a regular basis. Extra-curricular clubs for example.
What are the disadvantages of Fartlek training?
Can become repetitive and requires motivation to continue.
Difficult to identify how hard an individual is working
Can be difficult to maintain work rate.
What is exercise?
A form of physical activity which maintains or improves health and/or physical fitness.
What is vitamin B1 found in and what does it do?
Whole-grain, nuts and meats. It releases carbohydrates.
What does water do?
Maintains fluid levels, transports nutrients, waste and hormones. Controls the distribution of electrolytes (body salts) and helps control body temperature.
What is the mineral potassium needed for?
Important to the functioning of cells.
What does fibre do?
Can’t be digested. Fills you up and keeps you ‘regular’
What is the mineral sodium needed for?
It regulates body water content and aids nerve functioning.
When do we use fibre in sport?
Healthy digestion, (no constipation) helps in sport. Also helps with weight control. Less cholesterol, so the heart is healthier and more efficient.
What are minerals found in?
Fruit, vegetables and fish
What is the Government initiative to keep people involved in sport?
All pupils up to the age of 16 have to receive an entitlement of 2 hours of high quality PE per week. This encourages more participation and improves pupil’s fitness.
What does the Ruler drop test?
Reaction time
What is the importance of goal setting?
By having a goal or aim to achieve, you have a specific focus to work towards. You can also plan, record, and monitor progress easily and accurately and then evaluate and make adaptions to meet your changing needs.
What is blood shunting?
The flow of blood from other areas into the working muscle. This happens at the beginning of exercise.
What are the advantages of circuit training?
Easy to set up and is flexible
Can select activities specific for your sport
Adaptable to team games and individual fitness levels
Can develop both fitness and skills
Allows a rest period between stations for recovery
Develops both aerobic and anaerobic systems
Can be set up to develop all areas of HRC & SRF
Easy to apply progressive overload and measure improvement.
What is Vitamin E found in and what does it do?
Found in vegetable oil, wholemeal bread and cereals. Aids growth and development.
When do we need fats in sport?
Walking and low impact exercise - it produces energy too slowly to be used when working hard. Provides extra bulk for the body, so it is stored energy which can be used when carbohydrate and protein stores are depleted.
What are the mean benefits of taking part in exercise?
improved confidence
relief of stress/tension and stress related illness
What does Sport England do?
Sport England believes sport has the power to change lives. It creates opportunities for people to start, stay and succeed in sport.
Start: Increase sport participation, which improves health of nation.
Stay: Retain people in sport through an effective network of clubs, facilities, volunteers and competition.
Succeed: Create opportunities for talented performers to achieve success.
What are the components of skill related fitness?
Power Coordination Reaction Time Agility Balance Speed
What is health?
Health is defined as a state of complete mental, physical and social well-being; with the absence of illness or infirmity.
What does the three ball juggle test?
Coordination
What are the disadvantages of continuous training?
Can become boring and requires motivation to continue
Time consuming
Does not develop other components of fitness, e.g. strength, agility..
What is muscular strength?
the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and throw.
What does it mean if a goal is achievable?
If you believe something can be achieved you stay motivated, as you see results.
When do we need protein in sport?
When training hard and recovering from injury. ‘Power’ athletes such as weight lifters will eat more protein. Essential after injury for quick healing.
How is maximum heart rate calculated?
220 take away age.
When do we use minerals in sport?
When training hard and competing. It increases the efficiency of oxygen to working muscles. Iron helps produce red-blood cells, for greater oxygen efficiency. Also prevents fatigue.
What does specificity mean?
training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
What is reaction time?
the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start.
What does progressive overload mean?
Gradually increasing the amount of overload so as to gain fitness without the risk of injury.
What is interval training?
involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.
What does the influence of cultural include?
Age, disability, gender and race.
What are the principles of training?
Individual Needs Specificity Progressive Overload Rest Recovery Reversibility FIIT
What does the cool down do?
Returns body to normal resting heart rate, and it disperses lactic acid therefore helps to prevent stiffness and soreness in muscles. Most important after an anaerobic work out.
What is cross training?
involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump
What does the Harvard step test?
Cardiovascular endurance and muscular endurance.
What does reversibility mean?
Any adaption that takes place as a consequence of training will be reversed when you stop training.
What is soluble fibre found in and what does it do?
It is found in oats, fruits and vegetables. It helps to reduce blood cholesterol levels.
What is flexibility?
the range of movement possible at a joint. It helps performers to stretch and reach further
What are the three categories that benefits for taking part in physical activity fall under?
Physical, Social and mental/physiological
What are fats found in?
Oils, dairy products, nuts and fish
What does the warm-up do?
it gradually raises the body temperature, heart rate and improves the exchange of oxygen from haemoglobin.
What is a balanced diet?
A diet which contains an optimal ratio of nutrients.
What is fibre found in?
Fresh fruit, vegetables and wholegrain cereals
What are the advantages of continuous training?
You can work on your own or in groups
Improves aerobic fitness
Can take place in a variety of venues
It can be adapted to suit your individual needs
Very cheap, minimal equipment.
Easy to monitor and apply progressive overload.
What does the standing broad jump test?
Power
What does the 30-metre sprint test?
Speed
What is circuit training?
Involves performing a series of exercises in a special order called a circuit. Each activity takes place at a ‘station’. It can be designed to improve speed, agility, coordination, balance and muscular endurance.
What do we need to achieve happiness and wellbeing?
A benchmark level of fitness to enjoy work and life (exercise)+A balanced diet which provides nutrients for health, fitness, strength and wellbeing (diet) + (work) which provides finance, motivation and opportunities+ (rest) which maintains a balance between work and exercise.
What does rest mean?
The period of time allotted to recovery.
When do we need carbohydrates in sport?
Running. Athletes in training will eat more ‘carbs’. Marathon runners will ‘load’ before the event.
What is protein found in?
Meat, pulses and fish
What does Foundation include?
It is the base of the pyramid with most participation being at this stage. The emphasis is on learning/experiencing basic sporting skills. It provides a basis for personal development and future participation.
Why is it not recommended to exercise shortly after a meal?
At the beginning of exercise blood is sent to the working muscles. Therefore, less blood is available to digest food in the gut which may cause cramps and stomach discomfort.
What should the warm up include?
Whole body exercise to raise heart rate and body temperature and allows for mental preparation.
Dynamic stretching to prepare muscles, ligaments and joints, generally starting at the top of the body and paying attention to areas used in sport.
Practising skills and techniques to be used in the session. Needs to be specific to the activity.
What does it mean if a goal is realistic?
A goal needs to be achievable in practice as well as in theory.
What is coordination?
the ability to use two or more body parts together. This helps all athletes to move smoothly and quickly especially when also having to control a ball.
What is fitness?
Fitness is the ability to meet the demands of the environment.
Why are complex carbohydrates better than simple carbohydrates?
Complex are slower and longer lasting release of energy than simple, and contribute to good long-term health as they provide other nutrients, whereas simple carbohydrates only provides sugar.
What does the influence of socio-economic include?
Cost and status.
What does Performance include?
This is when people begin to develop talent in a specific sport. Quality coaching is essential here. It would be at a county and regional level sport.
What does it mean if a goal is specific?
You should know exactly what the goal is. It is specific and relevant to you.
When do we need vitamins in sport?
For Staying calm and making quick decisions. It benefits overall health, which is important for optimal performance. Also, when working hard B group vitamins are used more so need replenishing.
What are the physical benefits of taking part in exercise?
losing weight
improved posture
improved body shape
Improved health
Improved Performance
Increase in FitnessWhat can carbohydrates be found in?
Pasta, cereals and potatoes
What does the influence of health & wellbeing include?
Illness and health problems.
What are the two groups of vitamins?
Water soluble (B & C) and fat soluble (A,D, and E)
What does the sit and reach flexibility test?
Flexibility of the hamstrings.
What is continuous training?
involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
What are the disadvantages of circuit training?
Can require lots of equipment depending on the type of circuit
Have to keep checking a stopwatch if you have no training partner.
Can be difficult to maintain work rate.
What is cardiovascular fitness?
the ability to exercise the whole body for long periods of time and is sometimes called stamina.
What does the Sergeant jump test?
Leg power
What are the 6 influences on taking part in physical activity?
People Image Cultural Resources Health & Wellbeing Socio-economic
What happens if you work below 60% of maximum heart rate?
Below 60% MHR you do not improve your aerobic or anaerobic fitness at all.
What opportunities are there to get involved in sport?
Coaching, Leadership, Volunteering, Officiating.
