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PE > Physical Training > Flashcards

Physical Training Flashcards

1
Q

What are the principles of training?

A

A set of factors which should be considered in order to plan an effective training programme

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2
Q

What does the S stand for in SPORT?

A

Specificity - training needs to meet the demands of the individual and their sport
Programme could:
- match movements needed
- meet energy demands (anaerobic or aerobic)
- work muscles used in their sport

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3
Q

What does the P and O stand for in SPORT?

A

PROGRESSIVE OVERLOAD
- working harder than normal but should be increased gradually as the body adapts
- our body needs to be pushed in order for it to make changes + become fitter

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4
Q

Anagram for progressive overload?

A

FITT

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5
Q

What do each of the letters stand for in FITT?

A

Frequency, intensity, type, time

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6
Q

What does the R stand for in SPORT?

A

REVERSIBILITY
- if an individual stops/decreases training level their fitness level will drop.
- training programme must consider rest but not too long

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7
Q

What does the T stand for in SPORT?

A

TEDIUM
- training programme should have variety to prevent individual losing motivation as they are bored

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8
Q

What is the aerobic training zone?

A

60-80% of maximum heart rate

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9
Q

What is the anaerobic training zone?

A

80-90% of maximum heart rate

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10
Q

What are the three training seasons?

A

Pre season, competition season, post-season

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11
Q

What should happen in pre-season?

A
  • building up a suitable level of fitness (often done with aerobic training)
  • aims to improve specific fitness needs ready for competition season
  • quantity not quality
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12
Q

What happens in competition season?

A
  • performers will fine-tune their skills
  • maintenance of fitness
  • quality rather than quantity in order to win competitions
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13
Q

What happens in the post season?

A
  • rest and recovery
  • active rest e.g. walks
  • may be some light aerobic work to maintain a reasonable level of fitness
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14
Q

What is circuit training?

A

Different exercises in different stations designed to train different components of fitness and different muscles

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15
Q

What is the difference between an anaerobic circuit and an aerobic circuit?

A

Anaerobic circuit = high intensity, short bursts, short rests
Aerobic circuit = long work periods @ low intensity with long rest

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16
Q

Advantages of circuit training?

A

-can be varied to suit different fitness levels
- circuit can be manipulated to train different things
- exercises chosen can be simple to complete
- easy to alter (progressive overload can be applied)

17
Q

Disadvantages of circuit training?

A
  • appropriate amount of space needed
  • may require specialist equipment e.g. benches
  • difficult to gauge an appropriate work:rest ratio
18
Q

What is continuous training?

A

Any activity that can be sustained without rest and repeated over and over e.g. swimming or running
- done in aerobic training zone

19
Q

Advantages of continuous training?

A
  • can be done with little or no equipment
  • improves aerobic fitness
  • you can run virtually anywhere
  • simple to do
20
Q

Disadvantages of continuous training?

A
  • can be tedious
  • can cause injury due to repeated contractions
  • can be time-consuming
  • doesn’t always match demands of sport (running at one constant pace)
21
Q

What is fartlek training?

A

Similar to continuous training but has varied speed and intensity
Speed is altered throughout
Running on different terrains

22
Q

Advantages of fartlek training

A

-improved aerobic and anaerobic fitness
- can be done virtually anywhere
- change of intensity mimics demands of team games
- less boring than continuous training

23
Q

Disadvantages of fartlek training

A
  • can still be tedious
  • can cause injury due to repeated contractions
  • can be time-consuming
  • sometimes hard to know when to change intensity
24
Q

What is high altitude training?

A

An individual trains at a high altitude, usually 2000m or more above sea level
- there is less oxygen there making it harder for the body to carry oxygen to working muscles
. Therefore the body makes more RED BLOOD CELLS to carry what oxygen there is in the air

25
Q

Advantages of high-altitude training

A
  • benefits endurance athletes
  • helps athletes who work aerobically to sustain exercise over a long period of time
26
Q

Disadvantages of altitude training

A
  • some athletes suffer from altitude sickness
  • benefits are lost quite quickly as red blood cell count decreases once returned to sea level
  • some don’t even train as they find the training too hard meaning fitness is lost
27
Q

What is HIIT?

A

High intensity interval training
- involves short, high intensity periods of work that improve the anaerobic system
- intervals tend to last 10-60 secs

28
Q

Advantages of HIIT?

A
  • burns body fat + calories quickly
  • can be altered to suit needs of individual
  • can be completed relatively quickly
  • can improve aerobic + anaerobic systems
29
Q

Disadvantages of HIIT?

A
  • extreme work can lead to injuries
  • high levels of motivation needed
  • can lead to dizziness and nausea
30
Q

What are plyometrics?

A

Used to increase power
Typically takes the form of bouncing, hopping or jumping and aims to stress muscles using body weight + gravity

31
Q

Advantages of plyometrics?

A
  • can increase power
  • little or no equipment
32
Q

Disadvantages of plyometrics?

A

-can overtures the joints/muscles resulting in injury
- can cause DOMS

33
Q

What is static stretching?

A

When a stretch is held
Increases flexibility
Benefits all athletes (greater range of movement)

34
Q

Difference between strength/power training and training for muscular endurance?

A

Strength/ power training: high weights, low reps, over 70% of one rep max (3 sets of 4-8 reps)
Muscular endurance training: low weights, high reps, below 70% of one rep max (3 sets of 12-15 reps)

35
Q

Advantages of weight training?

A
  • can be adapted for different fitness aims
  • relevant to all sports
  • relatively straight forward to carry out
36
Q

Disadvantages of weight training?

A
  • heavy weights can increase blood pressure
  • injury can occur if incorrect technique or weights are too heavy
  • a spotter is required to ensure safety of heavy weights
37
Q

What should a warm up include?

A

A pulse-raising activity (increase amount of oxygen in muscles)
Stretches (increase range of movement at joint)
Skill-based task (focus’s mind on what has to be done)

38
Q

What should a cool down include?

A

An activity to maintain elevated breathing and heart rate (e.g. a jog)
A gradual reduction in intensity e.g. jog to walk
Stretching all main muscles used in activity

39
Q

What are the benefits of a cool down?

A
  • allows the body to start to recover after exercising
  • helps with removal of lactic acid, carbon dioxide and waste products
  • helps to prevent DOMS
  • prevents blood pooling ( when blood struggles to return to heart after intense exercise)

PE (9 decks)

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