Physical Training Flashcards
What is the definition for health?
a state of complete emotional, physical and social well-being and not merely the absence of disease or infirmity
What is the definition for fitness?
the ability to meet/cope with the demands of the environment
What is the definition for well-being?
a mix of physical, social and mental well-being that gives people a sense of being comfortable, healthy, and/or happy
What is the definition of social health and well-being?
basic human needs are being meet (food, shelter, clothing)
individual has friendship and support, some value in society, is socially active and has little stress in social circumstances
What is the definition of physical health and well-being?
all body systems working well, free from illness and injury. Ability to carry out everyday tasks
What is the definition of mental health and well-being?
defined by World Health Organisation as a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, and is able to make a contribution to her or his community
How will improving fitness improve physical health and well-being?
reduces chances of heart disease, diabetes and obesity
How will improving fitness improve mental health and well-being?
reduces stress/tension levels
release of serotonin - fell good hormones
control of emotions/ work productively
How will improving fitness improve social health and well-being?
opportunities to socialise/ make new friends
team-working skills improve
access to human needs (food, shelter, clothing)
What is aglity?
the ability to move and change in direction quickly whilst maintaining control
What is balance?
the maintenance of the centre of mass over the base of support
What is cardiovascular endurance?
The ability of the heart and lungs to supply oxygen to the working muscles
What is coordination?
the ability to use two or more body parts smoothly and efficiently
What is flexibility?
the range of movement possible at a joint
What is Muscular endurance?
the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue
What is power?
The product of speed and strength
What is reaction time?
the time taken to initiate a response to a stimulus
What is strength?
the ability to overcome a resistance
What is speed?
the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time
What are the 10 components of fitness?
Agility
Balance
Cardiovascular endurance
Coordination
Flexibility
Muscular endurance
Power
Reaction time
Strength
Speed
What are the two types of balance?
static - stationary and stable
dynamic - moving and stable
What are the reasons for carrying out fitness tests?
monitor progress/ show starting level/ gauge success
compare -> national averages
identify strengths and weaknesses
set goals/ motivate
provide variety to training
inform training requirements
What is the fitness test for agility?
Illinois agility test
8 cones, measuring tape, stop watch
cones arranged in 10m x 5m rectangle with 4 cones down middle
performer starts face down on floor
involves running round cones as fast as possible
timed in seconds
What is the fitness test for balance?
Stork balance test
stopwatch
performer starts balanced on two feet
hands placed on hips
one leg lifted so that toes of lifted leg touch inside of knee of planted leg
once individual raises heel of planted leg, stopwatch starts
time recorded in minutes/seconds
What is the fitness test for cardiovascular endurance?
multi stage fitness test
cones, tape measure, tape/cd with test, sheet to record score
run over distance of 20m
progressively gets harder
individual runs 20m in time with ‘bleeps’
time between bleeps gets shorter as level increases
keeps running until cannot keep up with bleeps
score is recorded as level and bleep
What is the fitness test for coordination?
Anderson ball catch test
a ball, a flat wall, a stopwatch, an observer
tennis ball starts in one hand
both feet together 2m from wall
upon command of ‘go’ time starts
individual throws ball against wall and catches ball with opposite hand
30 seconds
repeated as many times as possible
if ball is dropped, time continues
What is the fitness test for flexibility?
Sit and reach test
sit and reach box, slider
individual adopt sitting position on floor with legs straight
shoes removed and feet flat against sit and reach board
slider should be set to 14cm to be in line with toes
individual reaches forward and pushes slider as far as possible
score recorded in cm
What is the fitness test for muscular endurance?
sit-up bleep test
partner, cd of test, gym mat
individual lies on mat in sit-up position, partner supports ankles
participants sits up on bleep and down on bleep
test is maximal - how many sit ups you can do in time with bleeps
progressive - bleeps get faster
score is how many sit ups you can complete
What is the fitness test for power?
vertical jump test
wall ruler
feet flat, stand and push wall ruler up with fingertips as high as possible
provides individuals ‘zero point’
apply chalk to fingertips
from standing position, individual jumps as high as possible, marking ruler with chalk
observer records height jumped in cm
What is the fitness test for reaction time?
ruler drop test
metre ruler
one person holds ruler at zero point
individual being tested places thumb and index finger of dominant hand around ruler (not touching) at 50cm
without warning, ruler released
individual must react to drop and catch ruler as fats as possible
score recorded in cm - how far from 50cm individual caught ruler
3 attempts
What is the fitness test for maximal strength?
one rep max
appropriate weights
lift weight once using correct technique
if completed attempt heavier weight until heaviest individual can lift
What is the fitness test for strenght?
hand grip dynamometer
dynamometer held in dominant hand
arm 90 degrees with elbow against body
grip may needed to be adjusted to size
squeeze with maximum effort and record score
repeat 3 times and record best
What is the fitness test for speed?
30m sprint test?
two cones 30m apart, tape measure, stop watch
use flying start
individual is timed running 30m as fast as can
score in seconds
What are the limitations of fitness testing?
Tests are often not specific
Do not replicate movements of activities
Do not replicate competitive conditions required in sport
tests must be carried out with right procedure otherwise scores not accurate or valid
motivation must be high for maximal tests
partner measures score wrong
What is qualitative data?
a measure of opinions, relates to quality of performance rather than quantity
quantitative data - measure quantified as a number eg time in seconds or goals scored
What are the principles of training?
Specificity
Progressive Overload
Reversibility
Tedium
FITT - frequency, intensity, time, type
What is specificity?
training must be specific to chosen activity
What is progressive overload?
working harder whilst gradually and sensibly increasing intensity of training
what is reversibility?
If individual stops or decreases training level, fitness and performance are likely to drop
what is tedium?
being bored and demotivated with training
What are the types of training?
Weight training - using weights as form of resistance
Altitude training
Static stretching holding a stretch for up to 30 seconds
Interval - alternating periods of work and rest
Circuit - series of exercises performed in a circuit
Plyometrics - exercises in which muscles exert a maximum force in short intervals, with goal of increasing power
Continuous - sustained exercise at constant rate without rest
Fartlek - continuous workout involving changes in speed and/ or terrain
How do you calculate maximum heart rate?
220 - age
What is your aerobic training zone?
60-80% of maximum heart rate
What is your anaerobic training zone?
80-90% of maximum heart rate
What is altitude training?
Training at high altitudes - aerobic
less oxygen in air so body’s oxygen carrying capacity reduced
body adapts by making more red blood cells to carry oxygen to muscles and glands
cardiovascular endurance at high altitude may improve due to increased red blood cell count
What are the negatives for altitude training?
little benefit for anaerobic
travel to areas may be expensive
altitude sickness
effects only last for limited time
What do you do to prevent injury?
warm - up - prepare body for phsyical activity
taping - maintains stable position of bones and muscles
bracing - usually worn after injury as protection during physical activity
What is hydration?
having enough water to enable normal functioning of body
What is dehydration?
excessive loss of body water interrupting function of the body
What should be involved in a warm-up?
Gradual pulse raiser
Stretching
Game skills
Psychological preparation
What are the effects of dehydration?
blood thickens - slows blood flow
heart rate increases - heart has to work harder
body temp increases - overheating
reaction time increases - decisions made may be negatively affected
fatigue or muscle cramps
What are the training seasons?
post season - 6-8 weeks, fitness levels maintained throughout light exercise
pre-season - 6-8 weeks, performance builds on aerobic base
peak playing - up to 40 weeks, emphasis on speed, skills are practiced under pressure to stimulate game play
rest - 2 weeks, body can recover from injuries
