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GCSE PE > Physical Training > Flashcards

Physical Training Flashcards

1
Q

What’s the definition for health?

A

Health is a state of complete mental, physical and social wellbeing and not merely in the absence of disease or infirmity

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2
Q

What’s the definition for fitness?

A

Fitness is the ability to meet/cope with the demands of the environment

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3
Q

The relationship between health and fitness is ________

A

Cyclical

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4
Q

Cardiovascular Endurance

A

The ability of the heart and lungs to supply oxygen to the working muscles (aerobic)

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5
Q

Muscular endurance

A

The ability of a muscle(group) to repeatedly contract without fatigue
(anaerobic)

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6
Q

Strength

A

The ability to overcome a resistance

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7
Q

Flexibility

A

The range of movement possible at a joint

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8
Q

Agility

A

The ability to change direction at speed whilst maintaining control

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9
Q

Balance

A

Keeping the centre of mass above the base of support

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10
Q

Coordination

A

The ability to use different parts of the body together smoothly and efficiently

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11
Q

Power

A

Strength x Speed

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12
Q

Reaction time

A

Time taken to initiate a response to a stimulus

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13
Q

Speed

A

The maximum rate an individual is able to cover a distance or perform a movement in a period of time

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14
Q

What are the reasons for fitness testing?

A
  • Identify Strengths and Weaknesses
  • Monitor improvement
  • Interim Training Requirements
  • Compare to Averages
  • Motivate Performers (athlete specifically knows their level - drive o achieve this)
  • Set goals (motivates)
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15
Q

What are the limitations of fitness testing?

A
  • Not sport specific
  • Don’t replicate movement/competition
  • May not directly measure fitness variable (unreliable/inaccurate)
  • Lack of motivation may hinder result
  • Don’t follow correct protocols
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16
Q

Explain the Multi-Stage Fitness Test

A

Place cones 20m apart
Participants should warm up beforehand
Prepare an audio recording of the multi-stage fitness test, consisting of a series of bleeps that increase in frequency over time
Start running when you hear the initial bleep from the audio recording
You must reach the 20m cone marker before the bleep sounds and wait until the next bleep before running back to the other set of cones
At the next bleep, turn around and run to the other set of cones
After 3 failed attempts to reach the cones before the bleep, you are out
- Record level and shuttle number
- Compare to normative data

CARDIOVASCULAR ENDURANCE

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17
Q

What does the Multi-stage fitness test tell us?

A

Prediction of VO2 max

18
Q

What are the advantages of the multi-stage fitness test?

A
  • Cheap
  • Can be done with lots of participants
  • Simple
19
Q

What are the disadvantages of the multi-stage fitness test?

A
  • Prediction only
  • Running and turning technique (tennis players would benefit over cyclists)
20
Q

Explain the sit and reach test

A

Warm up beforehand
remove shoes, sit on the floor with feet flat against blocks with locked/straight knees
Place hands on top of one another with palms face down
Stretch as far forward as you can (slide hands along block) and hold for a minimum of 2 seconds
Official records to the nearest CM how far you stretch (measurements on top of block)

21
Q

What are the advantages of the sit and reach test?

A
  • Valid for lower back and hamstring flexibility
  • Reliable test
22
Q

What are the disadvantages of the sit and reach test?

A
  • Measures flexibility of lower back and hamstrings only
  • Not good for people who kick in their sport (e.g. footballers) as they get tight hamstrings from kicking
23
Q

Explain the abdominal conditioning test

A

Warm up beforehand
Official starts stop watch
Participant has something/someone to hold feet down and sit up to the first beep and reach a vertical position before the second beep
Beeps get closer together as you progress
Arms should be across chest
Official counts the total number of sit-ups
There are 8x1minute levels

MUSCULAR ENDURANCE

24
Q

What are the advantages of the abdominal conditioning test?

A
  • Valid measure of abdominal muscular endurance
  • Reliable (controlled)
25
Q

What are the disadvantages of the abdominal conditioning test?

A
  • Measures ME in core only
  • Maximal
26
Q

What are the principles of training? - and their definitions?

A

Specificity –> Matching training to the activity and components of fitness to be developed

Progressive Overload –> Gradually increasing the amount of overload to increase fitness without injury

Reversibility –> any fitness improvements or body adaptation caused by training will gradually reverse and be lost when you stop training

Tedium –> There needs to be variety in your training, otherwise it can become boring

27
Q

What principle is applied to Progressive Overload?

A

FITT principle

28
Q

What are the FITT principles? - how can you apply them to progressive overload?

A

Frequency –> How often you train (overload by gradually increasing amount of time you train for)

Intensity –> How hard you train (overload by increasing intensity gradually e.g. increasing weight/repetitions)

Time –> How long you train for (overload by gradually increasing time of exercise sessions)

Type –> Matching the type of exercise and method of training to what you are training for

29
Q

Explain Continuous Training

A

Working for a sustained period of time
Steady pace (aerobic zone) for at least 20 minutes
Low-moderate intensity
Known as ‘steady state exercise’
Improves cardiovascular endurance
(e.g. marathon runners)

30
Q

What are the advantages of Continuous training?

A

Can be tailored to individual (good for beginners)
Specialist equipment is not strictly necessary
Simple/cheap
All age goups
(e.g. marathon runners)

31
Q

What are the disadvantages of Continuous training?

A

Not suitable for groups/teams as it must be tailored to individual
Does not improve anaerobic fitness
Time consuming
Risk of over training

32
Q

Explain Fartlek Training

A

Swedish word for ‘speed play’
Periods of fast work with intermittent periods of slower work
Varied terrain and speed
Often in the form of running - sprint jog and walk
Improves cardiovascular endurance
(e.g. games players - footballers)

33
Q

What are the advantages of Fartlek training?

A

Non-rhythmical (replicates like during a game) - sport specific
Does not reduce speed
No specialist equipment required
Helps individual understand how to pace themselves

34
Q

What are the disadvantages of Fartlek training?

A

Not suitable for groups (must be tailored to individual)
Performer has to be experienced enough to make sure the workout is intense, but not too intense
Need self-motivation
Bad weather may be problematic (linked to motivation)

35
Q

Explain weight/resistance training - what are the different types?

A

Involves the use of weights or resistance to cause adaptation of the muscles (free weights or resistance machines)

To build STRENGTH - 80% of 1 rep max, low reps high weight

To build MUSCULAR ENDURANCE - 60% of 1 rep max, high reps lower weight

36
Q

Compare the use of free weights and resistance machines for beginners and athletes

A

Resistance Machines: Beginners - promotes good technique, safer, easier to isolate muscle groups

Free Weights: Experienced lifters - Not limited to specific movements, correct form required to prevent injury, core muscles work harder, sopotter needed

37
Q

What are the advantages and disadvantages of weight/resistance training?

A

Advantages - Focus on specific muscles, can concentrate on strength or muscular endurance

Disadvantages - Equipment is expensive, incorrect technique can lead to injury, spotter needed during free weights

38
Q

Explain Plyometric Training

A

Plyometric training involves explosive movements to increase power and speed. Consists of Eccentric isotonic contraction followed by a large concentric isotonic contraction to develop the explosive capability of the muscle.

e.g. 3 sets of 5 box jumps
e.g. start of a sprint

39
Q

What are the Advantages and Disadvantages of Plyometric Training?

A

Advantages - Little to no equipment, short (high intensity), stimulate types of movement in sport

Disadvantages - 3 days recovery between training sessions, performer must already have good levels of strength or muscular endurance before attempting plyometrics, Repetitive bounding can cause stress on joints/muscle soreness after training

40
Q

Explain how Altitude Training works

A
  • When at altitude there is less oxygen so the oxygen carrying capacity of the blood is reduced
  • The body adapts by making more red blood cells to carry more oxygen
  • When they come back to sea level this then means they can deliver more oxygen to their working muscles and work aerobically for longer
41
Q

What are the advantages and disadvantages of Altitude Training?

A

Advantages - delays onset of fatigue, leads to increased cardiovascular and muscular endurance
Disadvantages - training is more difficult at altitude so some people may train less, altitude sickness means fitness can be lost, benefits don’t last very long as red blood cells will decrease at sea level

GCSE PE (9 decks)

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