Physical Training Flashcards
What’s the definition for health?
Health is a state of complete mental, physical and social wellbeing and not merely in the absence of disease or infirmity
What’s the definition for fitness?
Fitness is the ability to meet/cope with the demands of the environment
The relationship between health and fitness is ________
Cyclical
Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen to the working muscles (aerobic)
Muscular endurance
The ability of a muscle(group) to repeatedly contract without fatigue
(anaerobic)
Strength
The ability to overcome a resistance
Flexibility
The range of movement possible at a joint
Agility
The ability to change direction at speed whilst maintaining control
Balance
Keeping the centre of mass above the base of support
Coordination
The ability to use different parts of the body together smoothly and efficiently
Power
Strength x Speed
Reaction time
Time taken to initiate a response to a stimulus
Speed
The maximum rate an individual is able to cover a distance or perform a movement in a period of time
What are the reasons for fitness testing?
- 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)
What are the limitations of fitness testing?
- 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
Explain the Multi-Stage Fitness Test
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
What does the Multi-stage fitness test tell us?
Prediction of VO2 max
What are the advantages of the multi-stage fitness test?
- Cheap
- Can be done with lots of participants
- Simple
What are the disadvantages of the multi-stage fitness test?
- Prediction only
- Running and turning technique (tennis players would benefit over cyclists)
Explain the sit and reach test
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)
What are the advantages of the sit and reach test?
- Valid for lower back and hamstring flexibility
- Reliable test
What are the disadvantages of the sit and reach test?
- 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
Explain the abdominal conditioning test
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
What are the advantages of the abdominal conditioning test?
- Valid measure of abdominal muscular endurance
- Reliable (controlled)
What are the disadvantages of the abdominal conditioning test?
- Measures ME in core only
- Maximal
What are the principles of training? - and their definitions?
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
What principle is applied to Progressive Overload?
FITT principle
What are the FITT principles? - how can you apply them to progressive overload?
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
Explain Continuous Training
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)
What are the advantages of Continuous training?
Can be tailored to individual (good for beginners)
Specialist equipment is not strictly necessary
Simple/cheap
All age goups
(e.g. marathon runners)
What are the disadvantages of Continuous training?
Not suitable for groups/teams as it must be tailored to individual
Does not improve anaerobic fitness
Time consuming
Risk of over training
Explain Fartlek Training
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)
What are the advantages of Fartlek training?
Non-rhythmical (replicates like during a game) - sport specific
Does not reduce speed
No specialist equipment required
Helps individual understand how to pace themselves
What are the disadvantages of Fartlek training?
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)
Explain weight/resistance training - what are the different types?
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
Compare the use of free weights and resistance machines for beginners and athletes
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
What are the advantages and disadvantages of weight/resistance training?
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
Explain Plyometric Training
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
What are the Advantages and Disadvantages of Plyometric Training?
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
Explain how Altitude Training works
- 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
What are the advantages and disadvantages of Altitude Training?
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
dynamic strength
muscular endurance
what is one factor to put when asked to evaluate the effectiveness of a component of fitness for a specific performer
other COF more important
static strength
the ability to hold a body part (limb) in a static position. Muscle length stays the same
