Physical Training Flashcards

1
Q

Definition of health…

A

State of complete mental, physical and social wellbeing, not merely the absence of disease

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2
Q

Definition of fitness…

A

The ability to cope with the demands of your environment.

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3
Q

What can reduce fitness levels?

A

Poor health, because they can’t train

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4
Q

Why may poor health not affect fitness?

A

The individual is still able to train

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5
Q

What can imporoving fitness improve…

A

Health

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6
Q

What are the components of fitness? Namw 10

A

Cardiovascular endurance
Strength
Muscular emdurance
Power
Speed
Agility
Balance
Do-ordination
Flexibility
Reaction time

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7
Q

Cardiovascular endurance definition and example…

A

Ability of heart and lungs to supply oxygen to working muscles
Important in aerobic sport, eg 10,000 m run

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8
Q

Definition and types of strength …

A

Strength is the ability to overcome a resistance
Maximal
Dynamic
Explosive
Static

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9
Q

Muscular endurance ( dynamic strength) definition and examples

A

Ability of a muscle to repeat the same contraction without getting tired .
Important in sports like tennis and cycling

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10
Q

Definition of power ,equation and example

A

A combination of strength and speed, (strength X speed)
Powerful shot in football

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11
Q

Definition of speed and example…

A

Maximum rate at which someone can complete a movement over a distance
100m sprint

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12
Q

What is agilility and example…

A

Ability is the ability to change direction quickly with control
Eg. A winger in rugby sidestepping a defender

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13
Q

Balance definition
The 2 types of balance and examples

A

Balance is the ability to maintain a centre of mass above a centre of support
Static balance- holding still in the starting blocks
Dynamic balance - balancing while staying upright running a bend in the 200m

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14
Q

Coordination definition and examples…

A

The ability to use two or more body parts together smoothly and efficiently .
Foot eye coordination in football

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15
Q

Flexibility definition and example

A

Range of movement possible at a joint .
Gym Nast performing a straddle jump

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16
Q

Reaction time definition
Example
How it’s tested

A

Time taken to respond to a stimulus
Goalie reacting to shot by diving and saving the ball
Ruler drop test

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17
Q

What is the test for agility?

A

Illinois agility test

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18
Q

What is the test for balance?

A

Stork test

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19
Q

What’s the test fr cardiovascular endurance (aerobic power)

A

Multistage fitness test

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20
Q

What’s the test for coordination?

A

Wall toss test

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21
Q

What the test for flexibility

A

Sit and reach test

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22
Q

What’s the test for muscular endurance ?

A

Sit up bleep test

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23
Q

What’s the test for power?

A

Vertical jump test

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24
Q

What’s the test for reaction time ?

A

Ruler drop test

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25
What’s the test for maximal strength?
One rep max test
26
What’s the test for speed?
30 metre sprint test
27
What’s the test for strength ?
Hand grip dynamometer test
28
Reasons for fitness testing include…
Identify strengths / weaknesses Monitor improvement To compare against group / national averages To motivate/ set goals
29
Limitations of fitness testing…
Tests are often not specific to sport / too general Don’t replicate movements of the activity
30
What does the acronym TEST stand for…
T- Training programme E- Evaluate S- Set goals / Targets T- Tedium / Boredom
31
What does a training programme help do?
Identify components of fitness which you need to improve
32
What does Evaluate help you do?
Evaluate strengths and weaknesses before designing your training programme
33
What does setting goals / taregrts helo you do?
Increased motivation and focus
34
How do decrease tedium/boredom ?
Completing tests during a training programme will help decrease tedium/ boredom
35
What does the acronym SPORT stand for? What does it relate to?
Specifity Progressive Overload Reversibility Tedium Principles of training
36
What does specifity mean in SPORT Give example
Matching the training to the needs of a sport / activity E.g Cyclists would train on a bike to target the correct muscles
37
What does progressive overload mean in SPORT give an example
Gradually increasing amount of work done to improve fitness without injury When the body needs to work harder than normal it responds by adapting E.g week1 - 1 Mile run , week2 - 1.5 mike run ect
38
What does FITT stand for and what does it help do?
Helps progressive overload. Frequency- how often you train Intensity - how hard you train Time- how long you train Type- change from one activity method to another
39
What does reversibility mean in SPORT?
Fitness levels getting reduced/ reversed due to lack of training. If you stop training for 2+ weeks fitness levels will return to their previous state
40
What is tedium in SPORT? Give an example
Boredom caused by repeating the same training session over and over again. Can become very boring, decreasing motivation. Training cardio on a Monday for an hour all year round
41
How to avoid tedium?
Change training methods Change length intensity Change when and where you train
42
What are the 7types of training?
Circuit training Continuous training Fartlek training Interval training Static stretching Weight training Plyometric training
43
What’s circuit training ? What it is, examples ,adv,disadv
A series of exercise stations where you rotate between excerices Sit ups— press ups— squats— pull ups Adv-You can change the circuit to match the ability, age or fitness level of the performer Dis- may need specialist euipment
44
Continuous training what it is, example , adv and disadvantages
Sustained exercise at a constant rate without rests, aerobic demand. Cycling, 10k run Great for cardio vascular endurance Extremely boring and doesn’t improve anaerobic fitness
45
Fartlek training what it is, examples, adv and disadvantages
A form of interval training without rest. Eg-10 second sprint —> 2 min jog Good for sports that need changes in speed. can take a while to find your pace
46
What is interval training? Example, adv and disadvantages
Periods of work followed by periods of rest. 20 second sprint , walk back to start , 20 second sprint Develops muscular endurance High intensity increases risk of injury
47
What is static stretching? Examples. Adv and disadvantages.
Performer applies force from a muscle group to stretch the muscle Knee to chest stretch No training required so can be done by anyone Can take a while to stretch muscles within bodies natural range
48
What is weight training? Examples, adv and disadvantages
Form of training that involves progressive resistance against a muscle group. Bench press. Develops muscular strength and endurance Muscle and joint damage
49
What is plyometric used to do ? Examples. Adv and disadvantages.
Develops power. High intensity Jump squats Develops power, sustainable for well trained athletes. Can cause injury if athlete is not in excellent condition
50
What is plyometric training ? Examples. Adv and disadvantages.
Develops power. High intensity Jump squats Develops power, sustainable for well trained athletes. Can cause injury if athlete is not in excellent condition
51
What’s the aerobic threshold?
60-80% of max Hr
52
What is the anaerobic threshold ?
80-90% of max hr
53
What are the 3 training seasons?
Pre season( preperation) Competitive season (peak, playing) Post season ( transition )
54
What does the athlete focus on in pre season ?
Improve general aerobic fitness( interval, Fartlek, continuous) Improve specific compounds of the sport that are needed. Practice skills and technique needed in the sport .
55
What does the athlete focus on in competitive season?
Maintain fitness levels Avoid overtraining Continue to develop skills/ tactics used in the sport
56
What does the athlete focus on in post season?
Rest and recovery Continuing training aerobically to avoid reversibility
57
8 Methods to reduce chances of injury …
Wear correct clothing Warm up/stretch Use the correct technique Taping/bracing/strapping Keep hydrated Matchtype intensity in training Do not over train Include time for rest and recovery
58
Explanation and example of wearing correct clothing and footwear
Ensure athlete has the appropriate clothing and footwear. E.g a footballer wearing studs so they don’t slip.
59
Warm up/stretch explanation and example…
Warm up before participation, including pulse raising and stretching E.g complete a pulse raise and stretch lower body before a run
60
Why’s having the correct technique important. Example
Failure to use correct technique when performing a movement can lead to injury E.g poor lifting technique can lead to injury
61
Explanation or tapping and bracing and strapping… and example
Taping and bracing he,ps reduce chance of injury of muscle and joints E.g tennis/netball players wearing ankle support to reduce pressure on a joint
62
How does keeping hydrated reduce chance of injury and example…
Unsure body has enough water to function properly and reduce chance of muscle fatigue and cramps E.g drink water before a match and at half time
63
How does match type intensity/level of athlete in training help reduce chance of injury. Give examples
Completing training at the correct intensity/ level of the athlete to ensure they’re training at the correct level E.g an experienced weight lifter will lift heavier than a begginer
64
How does not over training reduce chance of injury . Examples
Don’t train as hard as often as it can increase chance of muscle / joint damadge. E.g Have days off traininf to allow body to recover
65
How does including time, rest and recovery help reduce risk of injury? Give examples
Body must be given to rest/ recover during training. This allows adaptations to take place E,g including rest days in training
66
How to complete strength test? (Hand grip dynamometer)
Grip with dominant hand Apply maximum force while arm is straight in front o the body Repeat three times while non-participant records the maximum force reading Measure in kg
67
How to carry out maximal strength test ( one rep max test)
Select body part being tested Lift a heavier weight then usual Find the weight you can only lift successfully for one rep
68
How to carry out cardiovascular endurance test ( multistage fitness test)
Mark out a 20 metre course Must arrive at the end line on the beep Run untill total exhaustion prevents the completion of 2 to 3 shuttles
69
How to complete flexibility test ( sit and reach test)
Remove shoes and position box against thr wall Keep knees locked and reach forward with one hand on opposite of thr other Hold position of 2 seconds while non-participant records score Measured in cm
70
How to complete speed test ( 30 metre sprint test)
Mark out 30 metres on an even firm surface Participant takes a rolling start so they are running at full speed before they cross the line Use 2 timers
71
How to carry out muscular endurance test ( 60 second sit up bleep test)
On a cushioned surface the participant performs as many sit ups as they are able to in time to set beeps over a 5 minute period Lying on back , elbows bent and hands by ears Non-participant holds their feet and counts the completed actions
72
How to measure coordination ( alternate hand wall toss test)
Participant stands exactly two metres from a smooth-surfaced wall Participant throws the ball with one hand and catches with the other and repeats Non-participant counts number of successful catches in 30 seconds Measured in number of successful catches in 30 seconds
73
How to carry out reaction time test ( ruler drop)
Hold a 30 cm ruler above the open hand of the participant The 0 cm mark must be directly between the thumb and index finger Non-participant drops the ruler with no warning and participant catches The score is taken from where the top of the thumb hits the ruler after three tests provides an average Measured in seconds
74
How to carry out balance test (standing stork test)
Participant places their hand on hips and one foot on inside knee of the opposite leg Participant raises their heel and holds the balance for as long as possible The score is taken as the total time the participant held the balance successfully Measured in minutes and seconds
75
How to carry out power test (vertical jump)
Participant stands sideways onto wall and measures height with an up-stretched arm Participant jumps as high as possible and marks wall at peak of the jump on three occasions The average distance between the standing and jumping height is taken as the score Measured in centimetres