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Sports Science P1 > Physical Training > Flashcards

Physical Training Flashcards

1
Q

Health

A

A state of complete emotional, physical and social wellbeing and not merely the absence of disease

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2
Q

Exercise

A

Physical activity that maintains and improves health and fitness

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3
Q

Fitness

A

The ability to meat the demands of the environment

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4
Q

Performance

A

How well a task is completed

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5
Q

Cardiovascular fitness

A

The ability to excite rise the whole body for long periods of time

12min cooper run
12 min cooper swim
Harvard step test

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6
Q

Muscular strength

A

The amount of force a muscle can exert against a resistance

Grip dynamiter

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7
Q

Muscular endurance

A

The ability to exercise voluntary muscles repeatedly without getting tired

One min sit up
One min press up

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8
Q

Flexibility

A

Range of movement possible at a join

Sit and reach

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9
Q

Body composition

A

The percentage of body weight which is muscle, fat and bone

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10
Q

Agility

A

Ability to change position quickly while maintaining control of movement

Illinois agility test

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11
Q

Power

A

ability to do strength performances quickly (strength x speed)

Vertical jump

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12
Q

Coordination

A

Ability to use two or more body parts together

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13
Q

Speed

A

Amount of time it takes to complete and action or cover a specific distance

30 min sprint test

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14
Q

Reaction time

A

Time taken to respond to a stimulus

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15
Q

Reasons for fitness testing

A

Monitor progress
Compare to normative tables
Strengths + weaknesses

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16
Q

Balance

A

Being able to keep the body stable when in rest or motion

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17
Q

Principles of training

A

Individual needs
Specificity
Progressive overload
FITT (frequency, intensity, tie, type)
Overtraining
Reversibility

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18
Q

Individual needs

A

Needs of an individual could alter due to their weight, age, fitness levels, gender etc

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19
Q

Specificity

A

Particular requirements of an activity

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20
Q

Progressive overload

A

Gradually increasing the overload, based on FITT

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21
Q

FITT

A

Frequency
Intensity
Time
Type

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22
Q

Overtraining

A

Training beyond your body’s ability to recover

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23
Q

Reversibility

A

Gradually loosing fitness instead of progressing (injuries)

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24
Q

Aerobic target zone

A

60%-80%

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25
Anaerobic target zone
80%-90%
26
How to calculate MHR
Karvonen formula 220 - age = MAX HR
27
How to calculate aerobic training zone
Max HR x (60 to 80%)
28
How to calculate anaerobic training zone
Max HR x (80 to 90%)
29
Continuous training
20 + min no rest Increases cardio vascular fitness and muscular endurance
30
Interval training
Sets of high intensity followed by period of rest or low intensity work Weight loss Cardio vascular fitness
31
Fartlek training
Speed and terrain constantly changing Increases Cardio vascular fitness and muscular endurance + reduced CHD
32
Circuit training
Number of exercises involves in a circuit of 6-12 stations Increasing muscular endurance Speed Balance
33
Weight/resistance training
Form of interval training using weights Reps and sets Weight provides a resistance or load for the muscle to work against Increases power and strength
34
Plyometrics
Jumping/bounding High intensity Short duration Maximal Increases power and speed
35
Aerobics
Continuous activity between 30-60 min Develops cardiovascular fitness
36
Body pump
Lots of repetitions with barbells and targets all areas of the body Develops muscular endurance or strength
37
Pilates
Done on a mat Uses resistance Focus on core Develops flexibility, balance and strength
38
Yoga
Mat + relaxation phase Develops flexibility, balance and strength
39
Spinning
Continuous cycling to music Paces changes Develops cardiovascular fitness and muscular endurance
40
Long term affects of exercise of the cardio vascular system
Increase of : - Resting HR - red blood cell count - resting stroke volume - faster recovery
41
Long term affect of exercise on the respiratory system
Increased - lung capacity - vital capacity - number of alveoli
42
Long term acffects of excessive on musculoskeletal system
Increased Bone density Strength of tendons and ligaments Muscular hypertrophy (increased size of muscled)
43
PARQ
Physical activity readiness questionnaire
44
How to prevent injury
Application of principles of training Adherence to rules Appropriate clothing and equipment (check facilities)
45
Concussion
Shaking of the brain inside the skull
46
Fracture
Crack or break to the bone
47
Dislocation
When the normal position of a joint is disturbed
48
Sprain
Damage to ligament
49
Strain
Muscle pull or tear
50
Abrasion
Graise
51
RICE
Rest Ice Compression Elevation
52
Performance enhancing drugs
Anabolic steroids Narcotics analgesics Beta blockers Diuretics EPO GH Stimulants Blood doping
53
Anabolic steroids
Promotes muscle and bone growth (power and strength) Can train harder for longer increase chance of winning Liver damage + CHD Infertility Acne Mood swings
54
Beta blockers
Slows down the heart rate Reduce anxiety Calming effect Increase chances of winning Slows heart rate (drop in endurance activities) Lowers blood pressure Sleep disturbance
55
Diuretics
Increases urination to mask the use of other PEDs Quick weight loss Dehydration Nausea Heart + kidney failure
56
Narcotic analgesics
Relieves pain temporarily Increase pain threshold Play on injury Euphoria Nausea Committing Amity Kidney/liver damage Concentration los Further damage to injury
57
Peptide hormones
EPO Increases red blood cell production increases oxygen to working muscles Increased thickness of blood (blood clots) Increased risk of heart attack HGO Increase muscle mass and strength + burn more fat Arthiritis Heart failure Diabetes
58
Stimulants
More awake and alert Quick to respond Increase levels of agress89n Increase HR + oxygen delivery Insomnia Anxiety Aggression
59
Blood doping
Performer blood is removed Body replaces blood over 4-6 weeks Prior to event blood removed is added back Increase in red blood cells + oxygen carrying capacity Infection Increased thickness of blood Stroke
60
61
Warm up
Phases 1. Pulse raiser - to increase the hart rate and speed up oxygen delivery 2. Stretching - stretching muscles to increase elasticity and range of move ment 3. Drills - intense relating to the main session Physically + mentally prepares you Increases oxygen delivery to working muscles Increases flexibility which will aid performance
62
Cool down
Light exercise - slow jogging at much lower intensity Stretching - the muscles u have used Aids removal of lactic acid and CO2 Helps bring the heart rates qlowly down Helps avoid dizziness Improves flexibility
63

Sports Science P1 (3 decks)

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