Physical training Flashcards
Define static strength
the ability to hold a body part in a static position
Define health.
A state of complete physical, mental and social well being and not merely the absence of disease
Define fitness.
The ability to meet the demands of the environment
Define agility
The ability to move and change direction quickly whilst maintaining control
Define coordination
The ability to use different parts of the body together
Define balance
the maintenance of the centre of mass over the base of support
Define speed
the maximum rate at which an individual is able to perform a movement in a peiod of time
Define muscular endurance
the ability of muscles to undergo repeated contractions without tiring
Define cardiovascular endurance
the ability of the heart and lungs to supply oxygen to the working muscles
Define strength
the ability to overcome a resistance
Define power/explosive strength
the product of strength x speed
Define flexibility
the range of movement possible at a joint
Define reaction time
the time taken to initiate a response to a stimulus to starting a response
Name the test for agility
Illinois agility test
Name the test for coordination
Wall toss test
Name the test for power
Vertical jump test
Name a test for strength
handgrip dynamometer test
Name a test for balance
Stork balance test
Name a test for speed
30 metre sprint test
Name a test of muscular endurance
Sit up bleep test
Name a test for cardiovascular endurance
Mult stage fitness test (MSFT)
Name a test for reaction time
Ruler drop test
Name a test for flexibility
Sit and reach test
Give three reasons for fitness testing
motivate, monitor improvement, set goals, inform training, provide variety to training
Give three limitations of fitness testing
not sport specific, may not replicate movements of activity, must be carried out with correct procedures
Name a test for maximal strength
One rep max test
Describe the test protocol for the Illinois agility test
Arrange cones in 10x5m rectangle with 4 cones in middle. Start face down on floor. Run around the cones as fast as possible. Time in seconds.
Describe the test protocol for the wall toss test
Start 2m from the wall. Throw ball from left hand against wall to right hand. Repeat as many times as possible in 30 secs.
Describe the test protocol for the vertical jump test
Feet flat, stand and push the wall ruler with the fingertips as high as possible to provide 0 score. Mark with chalk. From standing jump as high as possible and chalk the wall. Record the in cm.
Describe the test protocol for the multi stage fitness test
Run over a distance of 20m. Progressively gets arder. Run in time with bleeps. Time gets shorter as level increases. Run until they cannot keep up with bleeps. Record level.
Describe the test protocol for the one rep max test
Use a barbell or bench. Lift weight once with correct technique.Attempt a heavier weight until max heaviest weight the individual can lift is completed.
Describe the test protocol for the hand grip dynamometer test
Hold in dominant hand. Arm 90 degrees with elbow against body. Squeeze with maximum effort and record score. Repeat three times.
Describe the test protocol for the ruler drop test
Hold ruler at zero point vertically. Place thumb and index finger around ruler. Eact to the dropped ruler with their fingers. Record the score in cm
Describe the test protocol for the stork balance test
Lift one leg to touch knee of other leg. Hands on hips. Raise heel. Balance for as long as possible until they lose balance. Record time in seconds.
Describe the test protocol for the sit up bleep test
Lie on a mat in sit up position. Partner supports. Sits up on the bleep and down on the bleep in time. Beeps get faster. Progressive. Record score.
Describe the test protocol for the 30 metre sprint test
Two cones 30m apart. Use flying start. Time how fast run in 30m. Record in seconds.
Describe the test protocol for the sit and reach test
Sit with legs straight. Remove shoes with feet aganst board. Reach and push slider as far as possible. Keep legs straight.
Give an example of quantitative data
Score achieved in MSFT, distance jumped in long jump (numbers)
Give an example of qualitative data
Questionnaires, interviews, judging on gym routine (opinions)
What does SPORT stand for?
Specificity, Progressive Overload, Reversibility, tedium
Define Specificity
Making training specific to the sport being played/movements/muscles used
Define progressive overload
Gradually increasing the intensity of exercise to improve performance. Apply FITT principle.
Define reversibility
Losing fitness levels when you stop exercising
Define tedium
Training needs to be varied to prevent boredom taking place
What does FITT stand for?
Frequency, Intensity, Time, Type
What is meant by frequency?
How often you train
What is meant by intensity?
How hard you train
What is meant by time?
How long you spend training
What is meant by type?
The type of training being used
Describe circuit training
Training method consisting of a number of different exercises or activities arranged in a circuit
Describe plyometrics
Training that includes hopping, jumping, bounding exercises designed to improve power.
Describe continuous training
Taking part in sustained exercise at a constant rate without rest. Minimum of 20 mins.
Describe static stretching
Training method that includes stretching to improve flexibility
Describe fartlek training
Means ‘speed play’ Uses a variety of speed, terrain and work/rest ratios.
Describe interval training
Also known as HIIT (high inenstity interval training). Period of work followed by peiod of rest.
Describe weight training
Method used to improve strength, power or speed. Includes sets and repetitions.
How do you calculate somebody’s maximum heart rate?
220-age
How do you calculate the aerobic training zone?
60-80% of MHR
How do you calculate the anaerobic training zone?
80-90% of MHR
How do you prevent injury in sport?
Warm up, correct technique, appropriate clothing, hydration, taping/bracing
What is altitude training?
Train at high altitude, less 02 in air, endurance athletes, 2000m above sea level
What are the disadvantages of altitude training?
altitude sickness, cost, short term benefits only
Name the three training seasons
pre season, competition season, post season
What is the purpose of pre season training?
general aerobic fitness, specific fitness
What is the purpose of competition phase of a season?
maintain fitness levels, work on specifc skills/tactics
What is the purpose of post season?
rest and light aerobic training to maintain fitness
What are the components of a warm up?
Gradual pulse raising activity, stretching, skill activity, mental preparation
What shoud a cool down include?
Gradual reduction in intensity, maintain breathing and heart rate, stretching
What are the benefits of warming up?
Psycholgical preparation, prevent injury, increased flexibility, body temperature
What are the benefits of cooling down?
Body recovery, removal of lactic acid/CO2, prevent DOMS
Define Skill
Learned actions or learned behaviours with the intention of bringing about predetermined results
Define Ability
Inherited, stable traits that determine an individuals potential to learn or acquire a skill
Identify a characteristic of a basic skill
Involves very little decision making, performed by beginners
Give an example of a basic skill
Walking, jumping, jogging, throwing
Identify a characteristic of a complex skill
Involves lots of decision making, performed by more experienced performers
Give an example of a complex skill
Pole vault, long jump, triple jump
Identify a characteristic of an open skill
Skill performed in an unstable changing environment, externally paced, depends on opponents/others
Give an example of an open skill
Tackling in rugby, dribbling in basketball, shooting in hockey
Identify a characteristic of a closed skill
Stable environment, self paced, skill perofmed same way each time as not affected by environment
Give an example of a closed skill
Gymnastics routine, javelin throw, penalty in football
Identify a characteristic of a self paced skill
Start of movement is controlled by performer, speed and pace controlled by performer.
Give an example of a self paced skill
Long jump, marathon
Identify a characteristic of an externally paced skill
Skill is started by an external factor such as an opponent
Give an example of an externally paced skill
Receiving a serve in tennis
Identify a characteristic of a fine skill
A small and precise movement showing high levels of accuracy, coordination and precision
Give an example of a fine skill
Darts, badminton serve, snooker, archery
Identify a characteristic of a gross movement skill
Large muscle groups used, high levels of arousal
Give an example of a gross movement skill
rugby tackle, pass in football, shooting in netball
