Physical Training Flashcards
Definition of health…
State of complete mental, physical and social wellbeing, not merely the absence of disease
Definition of fitness…
The ability to cope with the demands of your environment.
What can reduce fitness levels?
Poor health, because they can’t train
Why may poor health not affect fitness?
The individual is still able to train
What can imporoving fitness improve…
Health
What are the components of fitness? Namw 10
Cardiovascular endurance
Strength
Muscular emdurance
Power
Speed
Agility
Balance
Do-ordination
Flexibility
Reaction time
Cardiovascular endurance definition and example…
Ability of heart and lungs to supply oxygen to working muscles
Important in aerobic sport, eg 10,000 m run
Definition and types of strength …
Strength is the ability to overcome a resistance
Maximal
Dynamic
Explosive
Static
Muscular endurance ( dynamic strength) definition and examples
Ability of a muscle to repeat the same contraction without getting tired .
Important in sports like tennis and cycling
Definition of power ,equation and example
A combination of strength and speed, (strength X speed)
Powerful shot in football
Definition of speed and example…
Maximum rate at which someone can complete a movement over a distance
100m sprint
What is agilility and example…
Ability is the ability to change direction quickly with control
Eg. A winger in rugby sidestepping a defender
Balance definition
The 2 types of balance and examples
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
Coordination definition and examples…
The ability to use two or more body parts together smoothly and efficiently .
Foot eye coordination in football
Flexibility definition and example
Range of movement possible at a joint .
Gym Nast performing a straddle jump
Reaction time definition
Example
How it’s tested
Time taken to respond to a stimulus
Goalie reacting to shot by diving and saving the ball
Ruler drop test
What is the test for agility?
Illinois agility test
What is the test for balance?
Stork test
What’s the test fr cardiovascular endurance (aerobic power)
Multistage fitness test
What’s the test for coordination?
Wall toss test
What the test for flexibility
Sit and reach test
What’s the test for muscular endurance ?
Sit up bleep test
What’s the test for power?
Vertical jump test
What’s the test for reaction time ?
Ruler drop test
What’s the test for maximal strength?
One rep max test
What’s the test for speed?
30 metre sprint test
What’s the test for strength ?
Hand grip dynamometer test
Reasons for fitness testing include…
Identify strengths / weaknesses
Monitor improvement
To compare against group / national averages
To motivate/ set goals
Limitations of fitness testing…
Tests are often not specific to sport / too general
Don’t replicate movements of the activity
What does the acronym TEST stand for…
T- Training programme
E- Evaluate
S- Set goals / Targets
T- Tedium / Boredom
What does a training programme help do?
Identify components of fitness which you need to improve
What does Evaluate help you do?
Evaluate strengths and weaknesses before designing your training programme
What does setting goals / taregrts helo you do?
Increased motivation and focus
How do decrease tedium/boredom ?
Completing tests during a training programme will help decrease tedium/ boredom
What does the acronym SPORT stand for?
What does it relate to?
Specifity
Progressive Overload
Reversibility
Tedium
Principles of training
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
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
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
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
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
How to avoid tedium?
Change training methods
Change length intensity
Change when and where you train
What are the 7types of training?
Circuit training
Continuous training
Fartlek training
Interval training
Static stretching
Weight training
Plyometric training
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
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
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
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
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
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
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
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
What’s the aerobic threshold?
60-80% of max Hr
What is the anaerobic threshold ?
80-90% of max hr
What are the 3 training seasons?
Pre season( preperation)
Competitive season (peak, playing)
Post season ( transition )
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 .
What does the athlete focus on in competitive season?
Maintain fitness levels
Avoid overtraining
Continue to develop skills/ tactics used in the sport
What does the athlete focus on in post season?
Rest and recovery
Continuing training aerobically to avoid reversibility
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
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
