Physical Training Flashcards
What are the four principles of fitness?
•S pecificity
•P rogression/Progressive Overload
•O verload
•R eversibility
What acronym can we use to reach the optimum inputs of training?
F- frequency
I-Intensity
T-Type
T-Time
What is plyometric training for?
Plyometric training is used to develop a performer’s power (speed x strength)
What activities do you do in plyometric training?
•bounding, hopping or jumping and clap press ups.
•use body weight and gravity to work the muscles
Example of a plyometric activity?
•A box jump, the performer jumps off the box.
•The quadriceps eccentrically contracts as the performer lands, creating ‘elastic energy’ in the muscles.
•This energy is released in the second jump as the performer jumps back onto the box.
What is weight training?
Weight training involves the use of free weights and resistance machines to improve strength or muscular endurance
Advantages of weight training?
•adaptable depending on the goal of the performer. E.g. reps + sets can be changed to improve a performer’s strength / muscular endurance.
•relevant to all sports
•simple
Disadvantages of weight training?
•heavy weights can cause injury if correct technique isn’t used
•heavy weights can increase a performer’s blood pressure.
•To calculate one rep max, they will need high levels of motivation
How do you gain strength?
Low reps and high sets (4 reps x 6 sets)
How do you improve muscular endurance?
High reps and low sets (15 reps x 3 sets)
What is continuous training?
involves the continued performance of activities without rest
What does continuous training improve?
•Cardiovascular endurance as it involves working at a moderate intensity for a long period of time
•This is called steady state exercise, which makes the body more efficient at distributing oxygen to the working muscles
Three examples of continuous training?
•running,
•walking
•swimming
Advantages of continuous training?
•it’s simple and doesn’t require equipment
•developing aerobic fitness because you are exercising the heart and lungs
Disadvantages of continuous training?
•boring
•can overuse injuries (too much training)
•time consuming
•does not always meet the demands of a performer’s sport
What does fartlek training improve?
•improves cardiovascular endurance and the speed and the intensity change during the session.
3 Disadvantages of HIIT training?
•Working at the highest intensity increases risk of injury.
•performer must be motivated as it has demanding nature.
•can cause extreme feelings of tiredness, dizziness, light-headedness and nausea
What ratio is most commonly used for HIIT?
2:1
Advantages of HIIT training?
•effective method of burning body fat and calories quickly
•easy to adapt the sessions to suit the ability, age or fitness level
•It does not take a long time to complete.
•It is useful for training both aerobic and anaerobic energy systems.
What is circuit training?
a changeable method of training that can meet the needs of many different parts of fitness
What’s the advantage of circuit training?
•change the circuit to match the ability, age or fitness level of the performer
•you can focus on different things with different circuits
•Progressive overload is easy to include because it can be as simple as changing the work:rest ratio
Disadvantages of circuit training?
•Spacious
•specialist equipment required
•difficult to find appropriate work:rest ratio
3 Benefits of warming up?
•Increase blood flow to muscles
•Prepares muscles
•Increases body temp.
Five Components of warming up?
•Pulse Raiser
•Stretching
•Dynamic movements
•Mobility
•Skill rehearsal
Two benefits of cool downs?
•Slowly lowers heart and breathing rates
•Stretches muscles and lowers their temperature
Two things a good cool down involves?
•Low intensity exercise
•Stretching
Whats an example of mobility movements?
Arm swings/hip circles/ankle rotations
Examples of dynamic movements?
Shuttle runs/zig zag runs
