Physical Training Flashcards
what are the four stages of a warm up?
- Pulse Raising
- increases blood flow and speeds up oxygen delivery to working muscles - Stretching and Joint Mobilisation
- stretching and moving joints that will be used reduces the risk of injury - Sport-Specific Drills
- practice skills/techniques used in training or competition improves performance - Psychological Warm Up
- mental preparation
what are the three stages of a cool down?
- Pulse Lowering
- returning heart rate and breathing rate back to normal - Active Stretching
- hold for 10 to 30 seconds - Developmental Stretching
- active/passive, 30 to 60 seconds
the six rules for preventing injury:
- make sure training is designed using the principles of training to avoid overuse
- make sure you understand and follow all the rules
- make sure appropriate clothing is used
- check equipment to ensure it is in good condition
- check facilities to ensure there are no hazards
- always warm up and cool down properly
what acronym is used to remember the performance enhancing drugs?
BANDS PGB
what does BANDS PGB stand for?
Beta Blockers
Anabolic Steroids
Narcotic analgesics
Diuretics
Stimulants
Peptide Hormones
Growth Hormones
Blood Doping
what are beta blockers? (2)
- block the effects of adrenaline
- reduce heart rate
where would beta blockers be an advantage? (4)
darts, archery, gymnastics, diving etc
what are anabolic steroids? (2)
- man-made copy of testosterone
- stimulates muscle growth
where would anabolic steroids be an advantage? (2)
weight-lifting, sprinting
what are narcotic analgesics?
- relieve pain temporarily
- act on the brain and spinal cord to dampen the effect of painful stimuli
where would narcotic analgesics be an advantage? (4)
boxing, football, sprinting, swimming
what are diuretics?
- increase the rate of urination
- increase the amount of fluid the body loses
where would diuretics be an advantage? (2)
boxing, horse racing
what are stimulants? (1)
- act on the central nervous system
where would stimulants be an advantage? (5)
rugby, ice hockey, boxing
long distance cycling, baseball
what are peptide hormones
- EPO can be artificially manufactured and injected into the body
where would peptide hormones be an advantage?
- rugby, distance cycling/running
what are growth hormones?
- stimulate the growth of muscle, cartilage and bone
where would growth hormones be an advantage? (2)
- weight-lifting, sprinting
what is blood doping?
- the removal and storage of blood
- body will replace the blood over 4-5 weeks
- blood is injected back into the blood stream prior to an event
what are the seven methods of training?
Continuous
Interval
Fartlek
Plyometric
Weight
Circuit
Resistance
what is continuous training?
- a rhythmic exercise
- low to moderate intensity
- no breaks
- minimum 20 minutes; maximum 2 hours
- 60-80% of MHR in your aerobic training zone
what does continuous training train?
cardiovascular endurance
what are the advantages (4) and disadvantages (2) of continuous training?
ADVANTAGES
- simple
- cheap
- no equipment needed
- all age groups
DISADVANTAGES
- boring
- tedious
what is interval training?
- high intensity periods of work
- defined rest for a specific period of time
- 1 interval = 1 work + 1 rest
what are the terms for anaerobic interval training?
- minimum 3 seconds; maximum 45s
- 90-100% intensity
- 5-10 reps
- HR below 150BPM during recovery
what are the terms for aerobic interval training?
- greater than 3 minutes
- shorter recovery
- 70-80% MHR in your aerobic training zone
what does interval training train? (2)
- speed
- cardiovascular endurance
what are the advantages (4) and disadvantages (1) for interval training?
ADVANTAGES
- versatile
- simple
- effective
- different athletes can do
DISADVANTAGES
- high requirement for motivation
what is fartlek training? (3)
speed play
- short, sharp bursts of effort for 5-10 seconds every 2-3 minutes
- endurance training mixed with speed
- anaerobic and aerobic fitness improved
what does fartlek training train?
cardiovascular endurance
what are the advantages (3) and disadvantages (3) of fartlek training?
ADVANTAGES
- more varied than continuous
- sessions can be different
- sport specific
DISADVANTAGES
- hard to change location to provide the change in terrain
- too easy to skip the hard bits
- difficult to see how hard a person is working
what is plyometric training?
- elastic strength
- maximal force production
- eccentric (muscle-lengthening through contraction) to concentric (muscle-shortening through tension)
what does plyometric training train?
power
what are the advantages (2) and disadvantages (2) of plyometric training?
ADVANTAGES
- central to many sports
- effective
DISADVANTAGES
- not suitable for unfit people
- not suitable for young people
what is resistance training?
- speed of movement is controlled
- 1.5 - 2 seconds per rep
- specific time for recovery
define rehabilitation
- certain parts of the body can be isolated but resistance training can still be used to bulk other parts of the body
what are the advantages (3) and disadvantages (2) of resistance training?
ADVANTAGES
- endless variations
- impacts performance
- muscle isolation
DISADVANTAGES
- poor technique has major side effects
- weight machines control movement
what is circuit training? (5)
- overcoming resistance repeatedly
- periods of timed work followed by periods of timed rest
- typically 8-12 stations
- whole body workout
- can be skill based
what does the NHS define a concussion as?
the sudden but short lived loss of mental function that occurs after a blow to the head
what are the symptoms of a concussion? (4)
- headaches
- nausea
- dizziness
- blurry vision
name the four types of fracture
- Simple/ Closed Fracture
- Compound/Open Fracture
- Stress Fracture
- Green stick Fracture
what is a simple/closed fracture?
- the bone does not break the skin
what is a compound/open fracture?
- the bone does break the skin
what is a stress fracture?
- overuse; a small crack forms in the bone
what is a greenstick fracture?
- common in younger children; the bone bends on one side and breaks on the other
define dislocation
- bones are dislocated at a joint
what are the symptoms of a dislocation? (4)
- deformity
- swelling
- bruising
- numbness
what is a strain?
- where the muscle or tissue is stretched too much or tears
what are the symptoms of a strain? (4)
- muscle spasms
- weakness
- swelling
- bruising
what is a sprain?
- where the ligament is stretched too much or tears
what are the symptoms of a sprain?
- pain
- swelling
- bruising
what is tennis elbow?
- the overuse of the muscles and tendons attached to your elbow
what are the symptoms of tennis elbow?
pain on the outside of your upper forearm, near the elbow
what is golfers elbow?
- the same as tennis elbow but the pain is on the inside of the upper forearm
what is abrasion?
- where a layer of skin has been rubbed off
what are the symptoms of abrasion?
- a hot burning sensation
- skin will look raw and red
- very little bleeding
what is torn cartilage?
- caused by forceful twisting/sudden impact or stopping
what are the symptoms of torn cartilage?
- pain
- swelling
- stiffness
