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PE > Physical Training > Flashcards

Physical Training Flashcards

1
Q

Relationship between health and fitness

A

Poor health can lead to an inability to train which leads to decreased fitness
or
unhealthy but still able to train still increases fitness

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2
Q

Health

A

A state of complete physical, social and mental well being and not merely the absence of disease or infirmity

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3
Q

Fitness

A

The ability to meet and cope with the demands of the environment

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4
Q

Well being

A

a mix of physical social and mental well being that gives people a sense of being comfortable, healthy, and/or happy

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5
Q

How does fitness impact physical health

A

Your body adjusts to exercise and adapts, allowing body systems to work more efficiently
Reduces the chance of heart disease, diabetes, and obesity

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6
Q

How does fitness affect mental health

A

Reduce stress/tension levels
Release of serotonin
Control emotions
work productively

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7
Q

How does fitness impact social health

A

Opportunities to socialise/make friends
Teamworking skills
Access to human needs

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8
Q

Agility

A

The ability to change direction at speed while maintaining control

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9
Q

Test for Agility

A

Illinois Agility Test

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10
Q

Protocol for Illinois Agility test

A

length - 10m
width - 5m
Four cones are used to mark the start, finish and turning points and another four are placed down the middle 3.3m apart
Start lying on front facing the test
Without knocking the cones over
Score: Time starts at GO and ends when cross line

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11
Q

Test for Balance

A

Stork Stand Balance Test

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12
Q

Cardio-vascular endurance

A

The ability of the heart and lungs to supply oxygen to the working muscles

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13
Q

Protocol for Stork Stand Balance test

A

Remove shoes
Place hands on hips and foot against knee of supporting leg
Raise the heel on the ball of the foot
Time starts when heel is off the ground and finishes if:
hands come off hips
supporting leg is moves in any direction
heel touches floor
nonsupporting foot touches floor
Score: the time that the position was held for

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14
Q

Test for cardio-vascular endurance

A

Multi-stage fitness test

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15
Q

Coordination

A

The ability to use two or more parts of the body together efficiently

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16
Q

Protocol for multi-stage fitness test

A

20m shuttles keeping up with a series of bleeps on a CD

If you miss a bleep you get a warning, if you miss 3 bleeps you are out and you record your score

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17
Q

Flexibility

A

The range of movement possible at a joint

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18
Q

Test for flexibility

A

Sit and reach flexibility test

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19
Q

Protocol for Alternate hand wall toss (Anderson Ball catch)

A

A mark is placed a certain distance away from the wall (eg 2m)
The person stands behind the mark and faces the wall
The ball is thrown from one hand and caught with the opposite hand in an underarm motion
The test continues for a set amount of time (eg 30 seconds) so that there is an element of pressure
Score: the number of successful throws completed

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20
Q

Muscular endurance

A

The ability of a muscle to undergo repeated contractions while avoiding fatigue

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21
Q

Test for muscular endurance

A

Abdominal curl up test

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22
Q

Protocol for sit and reach flexibility test

A

Shoes should be removed and the soles of the feet are placed against the box
Both knees must be locked and legs straight
Both hands should be reaching at the same level not one further than the other
Score: the distance reached in cm

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23
Q

Test for power

A

Standing vertical jump test (sergeant jump test)

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24
Q

Reaction time

A

The time taken to initiate a response to a stimulus

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25
Q

Protocol for abdominal curl up test

A

Lie on a mat with knees bent at approx right angles with feet flat on the ground. Hands rest on thighs
Raise hips high enough for hands to slide up and touch knees
Do not pull with neck or head - use abdominal muscles
Score: amount of sit ups completed in 1 minute

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26
Q

Test for reaction time

A

Reaction time ruler test

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27
Q

Speed

A

The maximum rate an individual is able to perform a movement or cover a distance over a period of time

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28
Q

Protocol for standing vertical jump test (Sergeant jump test)

A

Stand side on to wall
Reach arm closest to wall as high as possible and mark that point
Jump as high as possible and touch the wall at the highest point of jump
Score: Measure the distance between the two marks and that is your result

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29
Q

Strength

A

The ability to overcome a resistance

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30
Q

Protocol for reaction time ruler test

A

Tester holds the top of the ruler, letting it hang vertically between the subject’s thumb and index finger but not touching them.
The 0 should align with the subject’s fingers
Without warning the ruler should be dropped. The subject should catch it as quickly as possible
Repeat five times and take the average
Score: distance the ruler dropped in cm

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31
Q

Reasons for carrying out fitness tests

A

Training program
Evaluate strengths and weaknesses
Set goals
Tedium - to provide variety to avoid boredom

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32
Q

Principles of training

A

Specificity Progressive Overload Reversibility Tedium Frequency Intensity Type Time

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33
Q

Protocol for 30m sprint test

A

10m flying start
cones 30m apart
Stopwatch starts when you cross the line and stopped when crossing the second line

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34
Q

Acronym for types of training

A

In winter climates people can free skiing the alps

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35
Q

Protocol for Maximal strength test

A

Lift a weight once using correct technique
If completed, a heavier weight should be attempted until the maximum one is found
Score: Maximum weight lifted / body weight

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36
Q

Weight training

A

Working against resistance. Normally involves completing a number of sets and reps as part of a session

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37
Q

Circuit training

A

Involves working on a number of exercises arranged as stations. The stations can work on different muscle groups and are usually followed by rest periods.

38
Q

Plyometric training

A

High intensity training which works on explosiveness. Includes actions like hopping jumping, and bounding

39
Q

Fartlek training

A

Working at different intensities without rest periods. Speed and terrain can both be changed

40
Q

Stretching training

A

Holding stretched for up to 30 seconds in order to improve flexibility

41
Q

Continuous training

A

Steady training in your aerobic zone without rest periods

42
Q

Advantages of continuous training

A

Improves cardio vascular endurance
Very little equipment required
Can be done both individually and in a group

43
Q

Disadvantages of continuous training

A

Does not improve anaerobic fitness
can become boring
If training outside, the weather can have an effect on sessions

44
Q

Advantages of fartlek training

A

Combines muscular endurance, speed and cardiovascular endurance
Very little equipment required
can be done almost anywhere
Well suited to team games such as netball and rugby

45
Q

disadvantages of fartlek training

A

may not be suitable terrain nearby
Individual must be highly motivated
Outdoor training can be weather dependent

46
Q

Altitude training

A

A form of anaerobic training where the athlete moves to high altitude areas for training as there is less oxygen in the air. The body compensates by creating more red blood cells to carry oxygen.

47
Q

Disadvantages of interval training

A

Intense nature could cause injury

Could be classed as repetitive or boring

48
Q

Advantages of circuit training

A

Mainly works on muscular endurance and often cardiovascular endurance
Includes both aerobic and anaerobic work
Can adapt in order to create a skills circuit

49
Q

Disadvantages of circuit training

A

High intensity work is important but this can result in result in fatigue which means stations at the end of the circuit suffer
More advanced circuits require equipment

50
Q

Advantages of plyometrics

A

Improves power and explosiveness

Does not need expensive equipment

51
Q

Disadvantages of plyometrics

A

High intensity work can result in injury - especially for beginners
A lot of rest and recovery are required in between sessions

52
Q

Advantages of weight training

A

Can improve muscular strength, muscular endurance, or power
Lots of exercises to choose form so shouldn’t become boring
Easy to overload for improvement

53
Q

Disadvantages of weight training

A

Facilities and gym equipment required
Knowledge of safety and technique required
A partner is required to spot

54
Q

Advantages of Stretching training

A

Improves flexibility
Reduces the chance of muscle injury
Can be done anywhere

55
Q

Disadvantages of stretching

A

Can be boring
Overstretching can occur
Can be time consuming to stretch the whole body
Some muscle are hard to stretch

56
Q

What are the limitations of fitness testing

A 
Not sport specific
Don't replicate competition conditions
Questionable reliability
Test might not be completed with correct protocol
Individual might not try their hardest
57
Q

Qualitative data

A

Data focused on Opinions that isn’t a score or a number

It is subjective

58
Q

Quantitative data

A

Data focused on scores and numbers

59
Q

Why do we have the principles of training

A

In order for a training program to work and result in progression or improvement

60
Q

What is specificity (principles of training)

A

Matching training to the requirements of an activity

61
Q

What is progressive overload

A

Gradually and sensibly increasing the intensity of training

62
Q

Reversibility

A

If an individual stops or decreases their training then fitness and performance are likely to drop

63
Q

Tedium

A

Boredom of training. This can lead to demotivation and then result in reversibility

64
Q

Static Balance

A

Keeping the body stable while stationary

65
Q

Dynamic Blanace

A

Maintaining a controlled and stable position while moving

66
Q

Maximal strength

A

The largest force possible in a single maximal contraction

67
Q

Dynamic Strength

A

Performing strength activities repeatedly (similar to muscular endurance)

68
Q

Explosive Strength

A

Performing strength activities quickly (similar to power)

69
Q

Static Strength

A

The ability to hold a body part in a static position

70
Q

Reasons why balance is good for a games player

A

Stable posture
Avoid fouling/contacting
Passing & dribbling

71
Q

What affects flexibility

A

Age
Gender
Temperature

72
Q

Why is stretching needed

A 
prevents injury
good for rehabilitation
improves technique
minimises DOMS
reduces postural discomfort
73
Q

Three types of flexibility training

A

Static stretching
Dynamic stretching
Ballistic stretching

74
Q

Static stretching

A

Gradually extending the length of the muscle until it is uncomfortable

75
Q

Dynamic stretching

A

Slow controlled movements through the whole range of movement

76
Q

Ballistic stretching

A

Repeated bouncing movements

77
Q

What things do you need to consider for flexibility training

A

Warm up

Only stretch until it is uncomfortable - no pain

78
Q

Interval training

A

Periods of work followed by periods of rest

79
Q

Test for coordination

A

Alternate hand wall toss (anderson ball catch)

80
Q

Test for strength

A

Maximal strength test

81
Q

Balance

A

The maintenance of the centre of mass over the base of support

82
Q

Power

A

A product of strength and speed

83
Q

Test for speed

A

30m sprint test

84
Q

How to calculate your maximum heart rate

A

220 bpm minus age

85
Q

Anaerobic training zone

A

80-100%

86
Q

Aerobic training zone

A

60-80%

87
Q

How would change in terrain help in fartlek training?

A

Strengthen leg stabilizers

88
Q

Disadvantages of altitude training

A

Takes time to travel,
You could suffer from altitude sickness
Benefits can be temporary and can be lost when returning to sea level
Expensive

89
Q

Disadvantages of altitude training

A

Takes time to travel
You could suffer from altitude sickness
Benefits can be temporary and can be lost when returning to sea level
Expensive

90
Q

How can you vary the intensity of dynamic stretching

A

Range of movement
Speed
Force
Repetitions

PE (5 decks)

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