Physical Training Flashcards
Define Agility.
Agility is the ability to move and change direction quickly (at speed) while maintaining control.
Define Balance.
Balance is the maintenance of the centre of mass over the base support. Balance can be static (stationary) or dynamic (moving).
Define Co-ordination.
Co-ordination is the ability to use different (two or more) parts of the body together, smoothly and efficiently.
Define Cardiovascular Endurance (aerobic power)
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.
Define Flexibility.
The range of movements possible at a joint.
Define Muscular Endurance.
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
Define Power.
Power is the product of strength and speed. Power can be referred as explosive strength or anaerobic power.
Define Speed.
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time as quickly as possible.
Define Reaction Time.
Is how long it takes to respond to a stimulus.
Define Strength
Is the ability to overcome resistance.
Maximal strength- The maximum force that can be generated by a muscle.
Static strength- When the muscles apply force but the muscle length stays the same.
Dynamic strength is required to perform in a 1000m rowing race.
Define ‘dynamic strength’.
Justify why dynamic strength is important in a 1000m rowing race.
Marks for this question AO1 = 1, AO3 = 3
Award one mark for a definition and a further three marks for the justification.
AO1 (sub-max 1 mark)
* Ability of the muscles or muscle groups to undergo repeated contractions or movements (1)
AO3 (sub-max 3 marks)
* Races usually take a long time to complete (3.30 – 10 minutes) (1)
* Dynamic strength enables their limbs to carry out the strokes required to complete the race (1)
* Dynamic strength delays the onset of muscular fatigue (1)
* Dynamic strength allows rowers to perform at their optimal levels for longer (1)
* Dynamic strength allows a rower to increase their capacity to train for longer periods of time (1)
* Dynamic strength may result in increased levels of cardiovascular endurance (1)
Justify why balance is an important component of fitness needed for a games player to perform effectively. [3 marks]
Definition- Balance can be defined as maintaining the centre of mass over the bass of support [1 mark]
1- When marking, good balance would prevent contacting or obstructing the opposition [1 mark]
2- Stable position to avoid committing a foul due to incorrect footwork or travelling [1 mark]
3- When shooting, good balance would allow the shot to be more accurate and more likely to score [1 mark]
4- If pivoting or passing off one foot, footwork and passes would be more accurate [1 mark]
5- When transferring weight to either defend, dribble or get into a better position [1 mark]
6- When jumping to receive the ball or rebounding balance would be important when landing so that you do not fall over [1 mark]
Accept any other suitable justification of why balance is an important component of fitness. Answers must refer to a netball player or a basketball player.
Explain how a Games player can utilise strength to improve performance [3 marks]
You need to identify the type of strength you’re referring to.
Static strength- A Rugby player will utilise Static strength during a scrum as they are pushing against a resistance, the better there static strength the longer they will be able to maintain there effort.
Explosive strength (Power)- A Rugby player will use Explosive strength when jumping to catch the ball, the better there explosive strength the higher they can jump increasing there likelihood of outjumping there opponent.
Dynamic Strength (Muscular endurance)- A Rugby player will use dynamic strength when continuously competing at the breakdown to turn the ball over, the better there dynamic strength the longer they can perform muscle contractions.
Maximal strength-A Rugby player will use Maximal strength when trying to break through a tackle, the better there Maximal strength the more likely they are to do this and create a scoring opportunity.
Accept any other suitable explanations/it doesn’t have to be Rugby
Evaluate the importance of agility and flexibility in a 200m freestyle swimming race. [6 marks]
AO1 – Knowledge of agility and flexibility eg
* Agility – the ability to move and change direction quickly (at speed) whilst maintaining control.
* Flexibility – the range of movements possible at a joint.
AO2 – Application to a 200m swimmer eg
* A swimmer requires agility to enable them to turn quickly at the end of the pool.
* A swimmer doesn’t require a high level of agility as they swim in straight lines in lanes.
* A swimmer requires flexibility to help prevent injuries.
* A swimmer requires flexibility to exert more power through the water.
* A swimmer requires flexibility to extend their arms at the finish.
* A swimmer requires flexibility to improve their technique and swimming efficiency.
* A swimmer requires flexibility to assist in diving at the start of a race.
AO3 – Evaluate the importance of agility and flexibility in a 200m freestyle swimming race, eg
Agility
* Any changes in direction could result in leaving a lane and being disqualified from the race.
* A swimmer will benefit from good agility to enable them to turn quicker and therefore record a faster
time.
MARK SCHEME – GCSE PHYSICAL EDUCATION – 8582/1 – JUNE 2023
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Flexibility
* Flexibility is the ability to use power through the full range of motion of a joint, helping the swimmer to
exert more force through the water resulting in a faster time.
* Flexibility helps increases the length of the arm reach enabling the swimmer to swim quicker.
* Flexibility will allow the swimmer to extend their ankles and legs through a greater range of movement,
enabling them to kick harder, resulting in more speed through the water.
* Flexibility will enable a swimmer to turn quicker at the end of the pool and therefore record a faster
time.
* Flexibility will enable a swimmer to stretch further, increasing the chances of winning the race (arms)
or completing a tumble turn (legs) quicker.
* Flexibility will enable a swimmer to have a greater range of movement at a joint therefore they may be
able to have a better and more efficient technique when performing the freestyle.
Define Health.
A state of complete physical, mental and social wellbeing.
Define Fitness.
The ability to meet/cope with the demands of the environment.
Define Ill Health.
A state of poor physical, mental and/or social wellbeing.
What are the components of fitness ?
MR SCAMP CBF
-Muscular Endurance
-Reaction Time
-Speed
-Co-ordination
-Agility
-Maximal Strength
-Power
-Cardiovascular Endurance
-Balance
-Flexibility
What are the reasons for fitness testing?
BEFORE A TRAINING PROGRAMME:
- To identify strengths and weaknesses
- To show a starting level of fitness
- To motivate
- To provide goals
DURING OF AFTER TRAINING PROGRAMME:
- To monitor improvement
- To provide a variety to a training programme
- To compare results against norms of group/national averages
- To identify whether a training has been successful
Think of the three generic disadvantages
State three disadvantages/limitations of fitness testing
- The test is not sport specific, as it does not focus on skills like passing
- The test does not replicate sporting movements like tackling
- The test does not replicate competitive conditions, as there are no defenders present
Test may not be valid due to human error
Athlete may be demotivated
Tip: on Paper 1 when asked about limitations/disadvantages remember the first three, as they can be used for any topic!
What is norms (normative data)?
Data collected from a large sample of the population for use in fitness rating charts, used to compare own fitness test results with national averages.
What is reliability?
The consistency and repeatability of a test.
What is validty?
The extent to which a test measure what it sets out to measure.
What is the fitness for agility?
Illinois Agility Test
What is the fitness test for speed?
30m Sprint
What is the fitness test for co-ordination?
Wall Toss Test
What is the fitness test for reaction time?
Ruler Drop Test
What is the fitness test for cardiovascular endurance?
Multi- stage fitness test
What is the fitness test for balance?
Stork balance test
What are fitness tests for strength?
Strength- Handgrip dynamometer
Maximal strength- one rep max
What is the fitness test for flexibility?
Sit and Reach
What is the fitness test for power?
Vertical jump
What is the fitness test for muscular endurance?
Sit up bleep test
What is quantitative data?
The measurements can be quantifies as numbers. E.g time, seconds, cm etc.
What is qualitative data?
The measurements are based on the quality rather than the quantity. They are opinions not facts.
Data is used in sport to improve performance and can be collected in a variety of ways.
Explain the difference between quantitative and qualitative data collection, using examples.
[4 marks]
Quantitative data deals with numbers or facts, it is objective (1) An example of Quantitative data collection is Questionnaires or Surveys (1)
Qualitative data deals with descriptions or opinions, it is subjective (1) An example of Qualitative data collection is Interviews and Observations (1)
Maximum 4 marks
What does SPORT stand for?
Specificity
Progressive Overload
Reversibility
Tedium
What is specificity?
Matching the training to the particular requirements of an activity.
What is progressive overload?
Gradually increasing the amount of work in training so that fitness gains occur but without the potential for injury.
What is reversibility?
This means that any improvement or change that takes place as a consequence of training will be reversed when you stop training. Just as fitness can be increased through training, the benefits will be lost if training stops owing to injury or a holiday.
What is tedium?
Is the boredom that can occur when you train the same way every time.
What are the four basic principles of ‘Overload’?
Hint: FITT
Frequency (how often)
Intensity (how hard)
Time (how long)
Type
Name the type of training methods.
Acronym= Someone Should Force Cheeky Children Into Plastic Wardrobes
Static stretching
Fartlek
Circuit
Continuous
Interval
Plyometric
Weight
Define aerobic.
With oxygen. Low intensity and longer duration activities.
Define anaerobic.
Without oxygen. Shorted lived, explosive activities
Define Fartlek training and Continuous training
Fartlek training involves athletes varying the terrain speed and intensity in which they exercise
Continuous training involves athletes working for a sustained period of time without rest
Define Plyometric training and Weight training
Plyometric training involves athletes performing high intense, short exercises to improve power. E.g hopping and jumping
Weight training involves athletes using weights to cause adaptations to the muscles. Weight training utilises sets and reps
Define Circuit training and Interval training
Circuit training involves athletes performing across a range of stations, with a period of rest between each station
Interval training involves athletes alternating between periods of work and rest
Define Static Stretching
Static stretching involves athletes holding a position for at least 30 seconds that extends and places a muscle under slight stress
Circuit training is a popular method of training for games players.
Discuss whether circuit training is an effective type of training for games players. [5 marks]
For (sub-max 3 marks)
* Circuit training can be tailored to train the whole body as it can be used to train specific muscle groups which are necessary to perform effectively in all games (1)
* Circuit training can use different intensities to train both the aerobic and anaerobic energy systems, both of which might be used by a games player when sprinting for the ball or when jogging back into position when a goal is scored (1)
* Circuit training can be used to train a range of components of fitness which can be related to particular sports e.g speed for sprinting in a fast counter attack (1)
* Circuit training can be used to replicate situations or skills in a game such as sprinting, dodge, jump, etc. (1)
* Circuit training can be used by large groups and is easily set up, therefore can accommodate team training sessions (1)
* Circuit training generally can be undertaken with little equipment, therefore is inexpensive which makes it accessible to all games players (1)
Against (sub-max 3 marks)
* Circuit training is not totally sports specific as they tend to be isolated exercises (1)
* Circuit training does not replicate ‘real time’ match situations as no opposition are present during training (1)
* Technique can be affected by fatigue when performing too many repetitions which can increase the risk of injury which can be detrimental to team and individual performances (1)
Accept any other suitable discursive point around the effectiveness of circuit training. Answers must be linked to games players.
NB A comparison with another type of training, which may be more appropriate for a games player, can be credited.
Discuss whether weight training is an aerobic or anaerobic activity. [3 marks]
Anaerobic – (sub-max 2 marks)
* Weight training to improve Maximal strength and Power is usually a high intensity (heavy weights / low reps) which means it can only be performed over a short period of time (1)
* Lactic acid may be produced due to a lack of oxygen available to the muscles (1)
* Body uses blood sugar and/or glycogen stores as an energy source to perform the exercises (1)
Aerobic – (sub-max 2 marks)
* Weight training to improve Muscular endurance can be at a lower intensity (light weights / high reps) which means it can be performed over a long period of time (1)
* Little rest in between sets or exercises replicates cardiovascular / muscular endurance which is aerobic (1)
* Oxygen is available which allows energy to be produced to maintain muscular contractions (1)
Accept any other suitable discursive point around whether weight training is an aerobic or anaerobic activity.
Identify how an athlete can use weight training to improve the following Components of Fitness
Maximal Strength
Muscular Endurance
Static strength
Power
Maximal strength= Over 70% of one rep max, low reps
Muscular Endurance= Under 70% of one rep max, high reps
Static strength= Over 85% of one rep max, hold the weights in an Isometric contraction
Power= Over 70% of one rep max, lift the weights explosively
A weightlifter must calculate their workload intensity correctly.
State how a weightlifter would calculate their workload intensity. [1 mark]
Award one mark for each of the following points up to a maximum of one mark.
* A percentage of 1RM (1)
* A percentage of 1 rep maximum (1)
Describe how a weightlifter would calculate their workload intensity if they were trying to improve their muscular endurance. [2 marks]
Award one mark for each of the following points up to a maximum of two marks.
* Low weights and high repetitions (1)
* Below 70% of one rep max (1)
* Approximately three sets of 12–15 repetitions (1)
Discuss whether the One Rep Max Test is a relevant test for a gymnast.
[4 marks]
Agree (sub-max 2 marks)
* Strength is a key component of fitness for a gymnast (1)
* Strength is used in many of the individual disciplines of gymnastics (vault / beam) as well as floor
routines (1)
* There are a variety of One Rep Max Tests to test different types of strength (1)
Disagree (sub-max 2 marks)
* The test is not sport specific and does not test the different intensities that are required in gymnastics
eg moving bodyweight quickly (1)
* The test does not test any of the skill-based requirements of a gymnast (eg, somersaults, balances or
equivalent examples) (1)
* Can be argued that other components of fitness are more important eg, flexibility to perform gymnastic
moves, power to continually move bodyweight quickly (1)
Greg Rutherford won a bronze medal in the long jump at the 2016 Olympic Games in Rio de Janeiro.
Greg will need to apply the principles of training to his performance programme to enable him to be a more effective long jumper.
How can Greg use specificity and progressive overload to improve his level of performance in the long jump? [2 marks]
Specificity
* He should focus on leg work to build up muscles for jumping (1)
* Activities should replicate the actions and movements of the long jump (1)
Progressive overload
* He should increase the intensity of his training so he can become more powerful on take-off (1)
* He can train more often to improve his long jump technique (1)
* He can train for longer so he can work on different components of the long jump (1)
* His training must progress so that he can make gradual improvements to the length of his jump (1)
Training zones:
1) How do you calculate your MHR?
2) How do you calculate your aerobic training zone?
3) How do you calculate your anaerobic training zone?
1) MHR= 220-age.
2) 60%-80% of MHR e.g 60 X MHR ÷ 100
80 X MHR ÷ 100
3) 80%-90% of MHR
80 X MHR ÷100
90 X MHR ÷ 100
What is the the equation for muscular strength?
What is the equation for muscular endurance?
Muscular strength:
High weight x low repetitions
Muscular endurance:
Low weight x high repetitions
What is the % and reps for 1RM strength/power?
Strength/power – above 70% of an athlete’s 1RM using 4-8 repetitions.
What is the % and reps for 1RM for muscular endurance?
Muscular endurance – below 70% of an athlete’s 1RM using 12-15 repetitions.
Identify strategies to prevent injury.
- a warm up should be completed
- over training should be avoided, eg appropriate weight
- appropriate clothing and footwear should be worn
- taping/bracing should be used as necessary
- hydration should be maintained
- stretches should not be overstretched or bounce
- technique used should be correct, eg lifting technique
- appropriate rest in between sessions to allow for recovery.
What are the stages of a warm up?
- gradual pulse-raising activity
- stretching
- skill based practices/familiarisation
- mental preparation
What are the benefits of warming up?
- increase on body temperature of muscles, tendons and ligaments
- range of movement increased
- gradual increase of effort to full pace
- psychological preparation
- practice of movement skills through the whole range of movement
- injury prevention.
- increase oxygen delivery to the working muscles
What should a cool down include?
maintaining elevated breathing and heart rate, eg walk, jog
gradual reduction in intensity
stretching.
What are the benefits of a cool down?
- allowing the body to recover
- the removal of lactic acid/CO2/waste products
- prevent (delayed onset) muscle soreness/DOMS.
Explain how completing a cool down after a game or training session is important to help recovery.
[AO1 = 5]
Award one mark for each of the following points up to a maximum of five marks.
* By reducing stresses on the body (1)
* By preventing muscle soreness. (1)
* By allowing muscles to relax (1)
* By allowing the body to decrease in temperature gradually (1)
* By reducing the chances of dizziness or fainting (1)
* By preventing blood pooling (1)
* By reducing adrenalin in the blood gradually (1)
* By assisting in the prevention of the muscles being injured (1)
* By stretching or lengthening the muscles (1)
* By removing lactic acid or waste products (from muscles) (1)
* By encouraging blood flow to previously active muscles (1)
* By reducing breathing rate slowly or gradually (1)
* By reducing heart rate slowly or gradually (1)
* By reducing carbon dioxide in the body or by increasing oxygen intake (1)
Accept any other suitable response.
[5]
1) What is high altitude training?
2) What are the benefits?
3) What are the limitations?
1) High altitude training is used as a form of aerobic training which is 2000m above sea level or higher.
2) Increased RBC production, Increasing Haemoglobin, Increased oxygen carrying capacity and more oxygen being transported to the working muscles once athletes return to sea level.
3) Adaptations take time, expensive to live away from home, altitude sickness, limited/no effect on anaerobic activities and timing for training needs careful planning.
Explain the three phases of seasonal training and what the benefits are.
Pre-season/preparation – general/aerobic fitness, specific fitness needs. Benefits: Fitness skills lost during post season can be regained, skills and techniques can be improved.
Competition/peak/playing season – maintain fitness levels, work on specific skills. Benefits: Fitness levels and quality of performance can be maintained throughout the season.
Post-season/transition – rest and light aerobic training to maintain a level of general fitness. Benefits: Athletes are fully rested for pre season and not too much fitness is lost.
