Physical training Flashcards
What is health?
Health is a state of complete physical, mental and social well being and not merely the absence of disease or infirmity.
What is fitness-
The ability to meet/cope with the demands of the environment.
What is cardiovascular endurance?
It is the ability of the heart and the lungs to supply oxygen to the working muscles.
What is cardiovascular endurance is particularly important for sports like
cycling and marathon running (endurance sports)
What is muscular endurance?
Muscular endurance is the ability to repeatedly use muscles over a long time, without getting tired.
What sports is muscular endurance used for?
Sports where you need to use the same muscles over and over again like badminton player, and also long distance runners.
What is strength?
Strength is the amount of force that a muscle or muscle group can apply against a resistance.
What sports is strength used for?
where you need to puck or pull things using force like weight lifting.
What is maximal strength?
is the most amount of force a muscle group can create in a single movement.
What is static strength?
When the muscles don’t move, but still apply a force (holding a handstand)
What is explosive strength?
Uses a muscles strength in a short, fast burst
What is dynamic strength?
Dynamic strength is when you use your strength to move things repeatedly like muscular endurance.
What is speed?
Speed is the rate at which someone is able to move or to cover a distance in a given amount of time.
What is speed important for?
activities like the 100 m sprint and attackers in football.
What is power?
Combination of speed and strength.
Power formula?
Power = Speed times Strength.
What sports in power used in?
Football for shooting, golf for a drive and cricket for a fast ball
What is agility?
Agility is the ability to change body position or direction quickly and with control.
What is agility used for?
Sports like football, when you change direction.
What is balance?
Balance is the ability to keep the body center of mass over a base of support.
What sports are balance used for?
any sports that involve changing directions quickly like football or basketball.
What is coordination.
Its the ability to use two or more parts of the body together, efficiently and accurately.
What sports are coordination used in?
archery where you have to hit the bulls eye
What is reaction time?
Reaction time is the time taken to move in response to a stimulas.
What sports in reaction time useful in?
Sports such as sprinting when you start, as you respond to a starter gun.
What is flexibility?
Flexibility is the amount of movement possible at a joint.
How is flexibility important?
Fewer injuries, better performance and better posture.
What is the fitness test for coordination
Coordination fitness test is wall toss test when you stand 2 m away from the wall and throw the ball underarm and try catch with left. You repeat for 30 seconds and count the number of catches.
What is the fitness test for flexibility?
Sit and reach test where you sit on the floor with your legs straight out in front of you and a box flat against your feet. You then reach as far outward as you can and an assistant measure the distance.
What is the fitness test for reaction time?
Ruler drop test where you get a ruler being dropped vertically between thumb and first finger. The 0 cm mark on the ruler should be in line with the top of the thumb
What is the fitness test for cardiovascular endurance?
Multistage fitness test when you hear bleeps and you have to run shuttles between two lines 20 m apart. Time shortens each time.
What is the fitness test for speed?
30m sprint test- need stop watch and run as fast as you can.
What is the fitness test for maximal strength.
One rep max test where you find the heaviest weight and you should be able to lift safely
What is the fitness test for agility?
Illinois agility test, where you set out a course using cones and then start running around as fast, where change of direction.
What is the fitness test for power?
Vertical jump test, where you stand vertically and raise you hand highest. mark point, then jump again, and then mark. measure distance,
What is the fitness test for muscular endurance?
Sit up and push up test. the most you can do in 30 seconds.
What is the fitness test for strength?
Handgrip dynamometer test where you grip as hard as you can for around 5 seconds and record your reading in kilograms.
What is the fitness test for balance?
Standing stork test where you stand on your best leg with your other foot touching your knee and your hands on your hops. raise heel so your on toes, and time how long.
What are the limitations of fitness tests?
do not test specific sporting actions or the movements involved in an activity
may not tell you how an athlete will perform under pressure in an competition.
What are the four principles of training
S - Specificity
P - progressive overload
O
R - reversibility
T- Tedium
What are the four principles of training
S - Specificity
P - progressive overload
O
R - reversibility
T- Tedium
What is specificity -
Matching training to the activity and components of fitness to be developed. For example a cyclist would improve their muscular endurance on an exercise bike rather than a treadmill. Also match the intensity of you training to the activity
What is progressive overload?
Gradually increasing the amount of overload so the fitness gains occur without injury. Make the body work harder than it normally would, called overload. Increasing frequency, intensity or time spent training. Gradual process.
What is reversibility -
Any fitness improvement or body adaptation caused by training will gradually reverse and be lost when you stop training.
What is tedium -
Tedium means to have variety of training otherwise it can become boring. If you always have the same training methods you will eventually lose motivation.
Training programs can be planned using ….
FITT
What does FITT stand for?
Frequency, intensity, time and type
What does frequency mean and how does it help?
Frequency is how often you should exercise and you can overload by increasing how often you exercise.
What does intensity mean?
Intensity is how hard you should exercise, and if you can overload by gradually increasing the intensity than it can increase level of fitness.
What is time (FITT)
Time is how long you should exercise for. You can overload by gradually increasing how klong you do a certain exercise for,.
What is type?
Type is what exercises and methods of trainings you should use. for example if you want to improve cardiovascular endurance you need to do exercises that uses a lot of muscles like running or cycling.
What is over training?
When you dont rest enough
How can over training cause injury?
It can cause injury by not giving your body enough time to recover from the last training session.
How can over training cause injury?
It can cause injury by not giving your body enough time to recover from the last training session.
What can happen if your rest too long?
Reversibility, you will lose your benefits of training.
What is heart rate?
The amount of times your heart beats per minute.
How to fins maximum heart rate?
220 - Age
If you want your aerobic or anaerobic fitness to improve you have to exercise at the …
right intensity
How to make sure you are exercising at the right intensity?
You make sure your heart rate is in its target zone.
What is the target zone for Aerobic exercise
60-80 percent of maximum heart rate
What is the target zone for Anaerobic exercise?
80 - 90 percent of maximum heart rate.
How to calculate the target zones.
Do 220 - age to find maximum heart rate. Then do the percentage of that heart rate. Find upper and lower. This will be your target zone.
What is continuous training?
involves training at a steady, constant rate, doing aerobic activities like running or cycling.
What does continuous training improve?
Cardiovascular and muscular endurance.
What are the advantages and disadvantages of continuous training?
Its easy to do, going for a run does not require equipment.
No resting helps prepare for sports where you have to play for long periods of time without breaks.
It doesnt improve anaerobic fitness. It can become boring as exercising 1 thing at a constant rate. Can lead to injury because you are using the same joints and muscles.
What is fartlek training?
Fartlek training is a type of continuous training but it involves changes in intensity of the exercise.
What does fartlek training improve?
Cardiovascular endurance and muscular endurance
What are the advantages and disadvantages of fartlek training?
Very adaptable so you can easily change training to suit different levels of fitness. Can match sports with both aerobic and anaerobic exercise.
Frequent changes to intensity means that training lacks structure, and makes it easy to skip the hard parts.
What is interval training -
Uses fixed patterns where you do exercise with also periods of rest. it could also be high intensity mixed with low intensity
What are the advantages and disadvantages of interval training?
Easily adapted to improve aerobic or anaerobic fitness by changing the intensity and length of work and recovery periods.
Interval training is exhausting and make it difficult to carry on pushing.
Risk of injury due to high intensity.
What is weight /resistance training?
Training that works on your muscles, to develop both strength and muscular endurance
How to increase muscular endurance?
Use low weights for a high number of reps.
How to increase strength?
Use high weights for low reps
Advantages and disadvantages of weight and resistance training?
Its easily adapted to suit different sports, you can focus on relevant muscles. Many exercises require no equipment
Disadvantages - puts muscles in stress and soreness, can be dangerous.
What is circuit training?
Circuit training uses loads of different exercises in a circuit, working on aerobic and anaerobic exercises.
.Advantages and disadvantages of circuit training?
You can match to any individual, and improve all cardiovascular endurance. Variety reduces risk of tedium
long to set up, requires space and equipment.
What is plyometric training ?
Improves power for example doing depth jumps. increase power of quadriceps. increase how high you can jump
Advantage and disadvantage of plyometric training
Only form of training improving power
demanding on the muscles that get used.
What is high altitude training?
When you training at high sea levels, where there is less oxygen with each breath. body adapt to this by creating more red blood cells so enough oxygen is supplied.
What are the advantages and disadvantages of high altitude training?
It improves cardiovascular and muscular endurance
effects only last for a short time, expensive to go to mountainous regions. altitude sickness.
What are the advantages and disadvantages of high altitude training?
It improves cardiovascular and muscular endurance
effects only last for a short time, expensive to go to mountainous regions. altitude sickness.
What is static stretching?
Static stretching is gradually stretching muscle and then holding the position. done after workout
What are the advantages and disadvantages of static stretching?
Improves flexibility, everyone can do it, increases range of movement at joint
poor technique leads to injury
effective do stretching only certain muscle groups
