Physical Training Flashcards
1
Q
What is Agility?
A
The ability to change direction at speed whilst in control.
2
Q
What is Cardiovascular Endurance?
A
The ability for the heart and lungs to supply muscles with oxygen.
3
Q
What is Muscular Endurance?
A
The ability for muscles to overcome resistance repeatedly without fatigue.
4
Q
What is Speed?
A
The ability to move quickly.
5
Q
What is Co-ordination?
A
The ability to move two or more body parts at the same time smoothly and efficiently.
6
Q
What is Balance?
A
The ability to maintain centre of body mass over the base of support.
7
Q
What is Power?
A
The ability to do strength performances quickly.
8
Q
What is Strength?
A
The ability to overcome resistance.
9
Q
What is Flexibility?
A
The range of movement possible at a joint.
10
Q
What is Reaction Time?
A
The time taken to respond to a stimulus.
11
Q
Health
A
A state of complete physical, mental and social well-being and not merely the absence of disease or infimity
12
Q
Fitness
A
The ability to meet/cope with the demands of the enviroment
13
Q
The relationship between health and fitness
A
Exercise improves all components of health - social, mental and physical
If you are not healthy enough to participate in exercise then your health will deteriorate causing performance ot decrease
14
Q
Reasons for fitness testing before a training programme
A
- Identify strengths and weaknesses
- To show starting levels of fitness
- Identify training requirements
- Motivate and provide goals for athlete
15
Q
Reasons for fitness testing during training programme
A
- monitor improvement
- add variety to training
- compare results to norms of group
- to identify whether training is successful
16
Q
Limitations fo fitness testing
A
- not sport specfic
- movement required in test is not the same as movement in activity
- no competitive conditions
- some tests have questionable reliability
- some tests require motivation becasue they use maximum effort
17
Q
what is the final step to all fitness tests
A
Record results and compare to a rating chart
18
Q
Test for Co-ordination
A
Wall toss test
19
Q
Test for cardiovascular endurance
A
Multi-stage Fitness test (Bleep Test)
20
Q
Test for Muscular Endurance
A
Sit up Bleep test
21
Q
Test for strength
A
1 - Hand grip dyamometer
2 - One rep max
22
Q
Test for speed
A
30m sprint test
23
Q
Test for power
A
Vertical jump
24
Q
Test for Agility
A
Illinois agility test
25
Test for balance
Stork test
26
Test for reaction time
Ruler Drop
27
Test for flexibility
Sit and reach
28
Multi-Stage Fitness Test
1. Measure out 20 metres
2. Place cones to mark the distance
3. Start the audio recording
4. Run from one cone to the other - your foot must be on or over the line when the bleep sounds
5. If you miss three bleeps in total then you are finished
29
Wall Toss Test
1. Stand 2 meters away from a wall
2. Throw a tennis ball underarm against the wall
3. Throw with the right hand and catch with the left hand; then alternate hands
30
Sit Up Bleep Test
1. Lie on a mat, knees bent, feet on the floor. your hands across your chest on shoulders
2. Start the audio recording
3. The test finishes - if you fail to do a sit up twice in a row or if you keep going for four minutes
31
Hand Grip Dyanometer test
1. Adjust the grip to your hand
2. Keep your arm beside you at a right angle to your body
3. Squeeze the handle as hard as you can for about 5 seconds and record reading
4. Do about three times and take best score
32
One Rep Max test
1. Warm up
2. Lift the heaviest weight you can lift safely
33
Stork Test
1. Place your hands on your hips and foot on your knee
2. Raise your knee from the ground so you are balancing on your toes
3. Time starts when you lift your heel
34
Ruler Drop Test
1. Stand with your hand open around the ruler, with the 0 cm mark between thumb and forefinger
2. The assistant holds and drops the ruler
3. Catch the ruler as quick as possible
35
Illinois agility test
1. Set up the course using cones
2. Lie face down on the floor, by the first cone
3. On 'Go' run around the course as fast as you can
36
Sit and Reach Test
1. Sit with your legs straight and the soles of your feet flat against the box
2. With palms face down, one hand on top of other, stretch and reach as far as possible
37
30m Sprint Test
1. Measure and mark out 30 metres in a straight line
2. Place one cone at the start and one at the end
3. On 'Go run as fast as you can
38
Vertical Jump Test
1. Stand side onto the wall, feet flat on the floor
2. Mark the highest point that the tips of your fingertips can reach
3. Holding a piece of chalk, jump as high as you can
4. Mark on the wall the top of your jump
5. Measure the distance between the 1st and 2nd marks
39
how do you make sure the tests are valid and relaible
Valid - tests the component of fitness by following correct procedure
Relaible - It will give similar results if repeated under same conditions
40
What does the acronym SPORT stand for
Specific - matching training to the activity and components of fitness that need to be developed
Progressive Overload - gradually increasing the amount of overload so that fitness gains occur without injury
Reversibility - any fitness improvement or body adaptation caused by training will gradually reverse and be lost when stop training
Tedium - There needs to be variety in training otherwise it can become boring
41
What does the acronym FITT stand for
Frequency - number of training sessions per week
Intensity - how hard the exercise is
Time - duration of training/exercise
Type - what methods/exercises are used
42
How do you calculate Max Heart Rate
220 - age
43
Two types of Training intensities
Aerobic and Anaerobic
44
Aerobic target zone
60-80% of MHR
45
Anaerobic Target Zone
80-90% of MHR
46
Continuous Training
Sub maximal aerobic exercise
No breaks or rest
It lasts for a minimum of twenty minutes
47
What components of fitness does continuous training improve
Cardiovascular Endurance
Muscular Endurance
48
Advantages and Disadvantaged of continuous training
+ No equipment or facilities
+ Can be done by yourself
+ Helath benefits
- Boring
- No change of pace
- Can cause impact injuries
49
Fartlek Training
Form of continuous training that varies in pace and terrain
Aerobic and Anaerobic
50
What components of fitness does Fartlek training improve
Cardiovascular Endurance
Muscular Endurance
51
Advantages and Disadvantages of Fartlek Training
+ No equipment needed
+ Change of pace can be more interesting
+ Can be down by yourself
- High Intensity can be avoided
- A safe route may be hard to find
52
Circuit training
Contains stations organised in a circuit
Skill based or fitness based
Anaerobic or Aerobic
Varying Intesity - time and repeats of stations
53
What components of fitness does Circuit training improve
Can be adapted to improve all types of fitness
54
Advantages and Disadvantages of Circuit Training
+ Variety of stations generates interest
+ Can be skill or fitness
+ Can easily be adapted
- Equipment can be expensive
- Can be time consuming to set up
55
Interval Training
High intense exercise followed by periods of rest to recover
Usually anaerobic
56
What components of fitness does Interval training improve
Speed
can improve strength and cardiovascular endurance
57
Advantages and Disadvantages of interval training
+ Can be used to improve health and fitness
+ No equipment needed
- Can be repetitive and boring
- Need to plan and keep track of sets
58
Plyometric Training
Maximal intenisty involving jumping/bounding
Eccentric contraction immediately followed by concentric contraction
59
What components of fitness does plyometric training improve
Power = speed x strength
60
Advantages and disadvantages of plyometric training
+ Develops power quickly
+ No equipment
- Can cause injury due to high intensity
61
Weight Training
Form of interval training whihc involves sets and reps
The weight provides the resistance
Can be done using fixed or free weights
62
What components of fitness does weight training improve
Strength
Power
Muscular Endurance
63
Advantages adn Disadvantages of Weight training
+ can target specific areas of the body
- Can cause injury with poor technique
- Spotter needed with free weights
- Can be expensive
64
Static Stretching
Stretch as far as you can
The stretch is held for up to 30 seconds
Cna be down on your own, wiht apparatus or with partner
65
What components of fitness does Static streching improve
Flexibility
66
Advantages and Disadvantages of Static stretching
+ develops flexibility
- Not as effective as other stretching methods
- Cna take a long time to go through all muscle groups
67
Altitude Training
2000m above sea level
Air pressure is low - fewer air molecules = less oxygen available
Body adapts by increasing RBCs = Increased haemoglobin = oxygen carrying capacity to working muscles = improved aerobic capacity
68
Benefits of Altitude Training
- Increased Red blood cell production
- Increased oxygen carrying capacity
- Increased aerobic capactiy when athletes return to sea level
69
Limitations of Altitude Training
- Adaptations take time
- Expensive ot live away from home
- Requires lots of planning - has to be done before competition
- Hypoxia - altitude sickness
- only works for aerobic athletes
- adaptations are temporary
70
Considerations to prevent injury
Complete a warm up
Avoid overstretching
Avid overtraining
Take adequate rest
Use taping or bracing
Remain hydrated
Wear appropriate clothing and footwear
Correct technique
71
Complete a warm up
Increases temperature of muscles, tendons and ligaments
Increases elasticity - prevents muscle pullas and strains
72
Avoid Overtraining & Overstretching
Overtraining - adaptations will not take place and you are more prone to injury
Stretching - completed carefully without overstretching or bouncing as this can result in muscle strain
73
Take adequete rest
Allow rest days for recovery to prevent overtraining
74
Taping or Bracing
Provides additional support to joints and mucles
75
Remain hydrated
Maintain an appropriate level of hydration by drinking water
Dehydration - dizziness and nausea
76
Wear approprate clothing and footwear
Footwear - ankle support and to prevent slipping
Gumshield - protect teeth
Shinpads - reduce impact on shins
Jewellrey and watches can get caught
77
Correct Technique
Better results
avoids injury
78
