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PE > Physical Training > Flashcards

Physical Training Flashcards

1
Q

What is cardiovascular endurance/stamina (sometimes called aerobic endurance)?

A

Cardiovascular endurance is the ability to continuously exercise without tiring

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2
Q

What is the level of endurance fitness indicated by?

A

An individuals VO2 max

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3
Q

The more aerobic endurance you have…

A

…the more the onset of fatigue can be delayed (DOMS)

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4
Q

What do high levels of cardiovascular endurance ensure?

A

That the body has the ability to exercise whole muscle groups over an extended period of time at moderate intensity, using or utilising aerobic energy

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5
Q

What does oxygen break carbohydrates into?

A

Energy that lasts

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6
Q

What does the cardiovascular system include?

A

Heart
Network of blood vessels
Body that transports essential material around the body

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7
Q

In which activities is CV endurance particularly important?

A 
Long distance running
Aerobics
Swimming
Cross-country running
Fast walking
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8
Q

What are the 2 suitable tests for CV endurance?

A

Cooper 12 minute run/walk test

Multistage fitness test (bleep test)

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9
Q

What is muscular endurance?

A

The ability of the muscle or group of muscles in the body to repeatedly contract or keep going without rest

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10
Q

What can happen with a healthy balanced lifestyle?

A

The muscular system can keep going because of greater aerobic potential

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11
Q

What does continuous training reduce from cardiovascular adaptations?

A

The build up of lactose associated with anaerobic training

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12
Q

What sports use continuous training?

A

Running
Cycling
Rowing

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13
Q

What does cardiac hypertrophy increase?

A

Stroke volume so more oxygen is carried

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14
Q

What is interval training?

A

High intensity periods of work followed by defined periods of rest

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15
Q

What is the aim of interval training?

A

To have a high intensity and quality workout

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16
Q

What is fartlek training?

A

Continuous steady-state aerobic exercise with random high intensity periods. Known as ‘speed play’, it is used to add variety to training and improve cardiovascular endurance, anaerobic fitness and recovery during lower intensity activities. Typical activities include hill running and jogging with fast sprints.

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17
Q

What sports use fartlek training?

A

Cross country running with sprint activities every now and again

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18
Q

What is fartlek training also known as?

A

‘Speedplay’

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19
Q

What is fartlek training used to maintain and improve?

A

Aerobic endurance

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20
Q

Why is fartlek training good for aerobic fitness and anaerobic fitness?

A

It is good for aerobic fitness as it is and endurance activity
It is good for anaerobic fitness as it speeds activities over a short period of time

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21
Q

What is fartlek training ideal for?

A

‘Games’ sports - intermittent sprinting and long periods of moderate activity

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22
Q

How is fartlek training different to interval?

A

You use different terrains

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23
Q

What does interval training improve?

A

Aerobic (longer intensity) and anaerobic (shorter intensity) fitness

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24
Q

What are factors to take into account with fartlek training?

A 
Duration
Speed
Number of repetitions
Number of sets
Duration of rest interval
Type
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25
Q

What does circuit training improve?

A

Muscular endurance and CV fitness

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26
Q

What must you avoid when doing circuit training?

A

Exercising the same muscle group consecutively

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27
Q

How can circuit training be used?

A

As a health or a skill based circuit
To suit any sport
Inside or outside

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28
Q

What is the purpose of weight training?

A

For strength to be developed/bodies to make physiological adaptations

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29
Q

What would mainly be used in a circuit of weight training?

A

Body weight

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30
Q

What can weight training develop?

A 
Muscular strength
Muscular endurance
Speed
Muscle bulk
Rehabilitate after illness or injury
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31
Q

What is plyometrics training?

A

Rapid and repeated stretching and contracting of the muscles

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32
Q

What is plyometrics training designed to do?

A

To increase strength and power

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33
Q

What does plyometrics training improve?

A

Dynamic strength

  • improves the speed that muscles contract which increases power
  • muscles that are previously stretched tend to generate more force when contracted
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34
Q

What sports use plyometrics training?

A

Sprinting
Throwing
Jumping - netball, rugby

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35
Q

How do the muscles work in plyometrics training?

A

Concentrically (jumping) and eccentrically (landing) e.g. Depth jumping - on and off boxes, power in legs

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36
Q

What does HIIT training stand for?

A

High intensity interval training

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37
Q

What is HIIT training?

A

Cardiorespiratory training technique - alters brief speed and recovery intervals to increase overall intensity and workout

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38
Q

What does HIIT training do?

A

Helps performance

Improves ability of muscles to burn fat

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39
Q

How long is a typical HIIT session?

A

20-30 minutes

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40
Q

What are the key components of a warm up?

A

Pulse raising - this includes exercises that slowly increase heart rate and gradually increase body temperature e.g. jogging, cycling skipping or gentle running
Mobility - exercises that take the joints through the full range of movement (ROM) e.g. arm swings, hip circles, high-knees activities
Stretching - static stretching e.g. open and close the gate, dynamic stretching e.g. lunges
Dynamic movements - this involves movements that show a change of speed and direction e.g. shuttle runs
Skill rehearsal - this involves practicing or rehearsing common movement patterns and skills that will be used in the activity e.g. dribbling drills for football or passing drills for netball

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41
Q

What are the benefits of doing a warm up?

A

Prepares the body for exercise
Decreases the likelihood of injury and muscle soreness
Provides release of adrenaline - starts process of speeding up the delivery of oxygen to working muscles
Increase in muscle temperature - ensures there is a ready supply of energy and that the muscle becomes more flexible to prevent injury

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42
Q

What factors need to be taken into account before you plan a warm up?

A

Size of group - large/small
Age of participants - young/old
Sex of participants - gender/wether group is mixed sex
Experience of participants - novice or expert/skill level
Individual fitness levels - trained/unfit/previous injury/flexibility/size/weight
Medical conditions - asthma/diabetes/other named conditions
Disability

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43
Q

What are the key components of a cool down?

A

Low intensity exercises - gradually lower the pulse rate and the heart rate and reduce the body’s temperature e.g. easy movement exercises or light running/jogging
Stretching - includes steady and static stretches e.g. hamstring stretch

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44
Q

What are the benefits of doing a cool down?

A

Flushes oxygen through the muscle tissue to oxidise any lactic acid which must be dispersed
Prevents blood pooling in the veins which can cause dizziness
Helps the body’s transition back to a resting state
Gradually lowers heart rate
Gradually lowers temperature
Circulates blood and oxygen
Gradually reduces breathing (respiratory) rate
Increases the removal of waste products e.g. lactic acid
Reduces the risk of muscle soreness (DOMS) and stiffness
Reduces the risk of damage to joints
Aids recovery by strengthening muscles for next workout/use

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45
Q

What can personal protective equipment do?

A

The risks arising from some hazards can be limited by using personal protective equipment, for instance when people wear protective gloves while handling cleaning equipment or a rugby player wears a gum shield

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46
Q

What are some examples of PPE (personal protective equipment)?

A

Scrum hats in rugby and safety helmets in canoeing
Gives as a cricket wicketkeeper or hockey goalkeeper
Shin pads in football and hockey

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47
Q

It is important to wear the correct clothing and footwear for the sport to be played. What are examples of the correct clothing and footwear?

A

Football boots with appropriate studs in football

Warm, waterproof clothing for outdoor adventurous activities

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48
Q

Why is it important to have the appropriate level of competition?

A

If the activity you are going to undertake requires stamina, make sure you have good cardiorespiratory fitness e.g. In basketball if required to stretch suddenly, make sure you have worked on flexibility to prevent injury
Training programme must take into account the individuals age, time available, equipment available and skill level before the principles of training are applied
Each participant must get to a particular skill level and have good technique before performing seriously in physical activity and sport. Exercises and training should include basic skills which when practiced enough become almost second nature
Injury is much less likely the higher your personal skill level. Ensure that skills and techniques follow technical models of how the skill ought to be performed to ensure personal health and safety

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49
Q

What is the correct technique for lifting and carrying heavy equipment?

A

Bending the knees rather than the back

50
Q

In which activities is power particularly important?

A

Triple jump
Javelin
Jumping up in basketball

51
Q

What are 2 suitable tests for power?

A

Vertical jump test

Standing jump test

52
Q

What is flexibility?

A

The amount of range of movement that you can have around a joint

53
Q

What does having flexibility and suppleness do?

A

Prevents injuries and allows us to move quicker

54
Q

What are you less likely to do if you have good flexibility and what is more effective?

A

Less likely to get injured and movements are more effective

55
Q

In which activities is flexibility particularly important?

A

Floor routine in gymnastics

Stretching for a tackle in hockey

56
Q

What is a suitable test for flexibility?

A

Sit and reach test

57
Q

What is the difference between ballistic stretching and dynamic stretching?

A

Ballistic stretching used momentum to force beyond normal rate of motion
Dynamic stretching involves controlled gradual stretching up to but not beyond normal range of movement

58
Q

What are the benefits of having good flexibility?

A

Ligaments and tissues stretch further
Improved blood flow to muscles
Rise in muscle temperature
Body is used to stretching and can stretch further

59
Q

What is agility?

A

How quickly you can change direction under control and maintains speed, balance and power

60
Q

What are the 3 main components of agility?

A

Core strength - allows performer to transfer body weight/energy which causes more efficient movement
Balance - must be in control of body at all times in order to make correct and efficient movements
Flexibility - moves body efficiently through required range of motion and amp; increased flow of movement by loosening up tight muscles and developing range of movement in joints

61
Q

In which activities is agility particularly important?

A

Netball player changing direction to get free

Footwork of a tennis player to prepare for a return shot

62
Q

What is a suitable test for agility?

A

Illinois agility test

63
Q

What is balance?

A

The ability to keep your body mass or centre of mass over a base of support

64
Q

What is the difference between static and dynamic balances?

A

Static balances are still balances whereas dynamic balances are moving but in control

65
Q

What can balance help?

A

Coordination and fluency on movement

Protect the body and keep the athlete safe in physical activity

66
Q

In which activities is balance particularly important?

A

Gymnast performing a handstand on a balance beam

67
Q

What is a suitable test for balance?

A

Stork stand test

68
Q

What is coordination?

A

The ability of repeating a pattern or sequence of movements with fluency and accuracy (ability to move different limbs at different times)

69
Q

What does it show when sports performers make good decisions and put them into actions effectively?

A

Good coordination

70
Q

What is a suitable test for coordination?

A

Wall throw test

71
Q

What is reaction time?

A

The time between the onset of the stimulus and the initiation of the response

72
Q

What is the movement time?

A

The time it takes to move (driving from the blocks to finishing the race)

73
Q

What is the response time?

A

The time between the onset of the stimulus to the completion of the movement (from hearing the gun to finishing the race)

74
Q

In which activities is reaction time particularly important?

A

Reaction of a sprinter to the starting gun

75
Q

What is a suitable test for reaction time?

A

Ruler drop test

76
Q

What are the 10 fitness components?

A 
Cardiovascular endurance/stamina
Muscular endurance
Speed
Strength
Power
Flexibility
Agility
Balance
Coordination
Reaction time
77
Q

What are the 4 principles of training?

A

Specificity
Overload
Progression
Reversibility

78
Q

What is specificity?

A

It indicates the training undertaken should be specific and relevant to the activity or the type of sport.
It is no jut energy systems - muscle groups and actions involved also have to be specific

79
Q

How could you apply specificity to your sport?

A

A sprinter would carry out more anaerobic training because the event is mostly anaerobic in nature

80
Q

What is overload?

A

When you work the body harder than normal so that there is some stress and discomfort

81
Q

How is overload achieved?

A

By applying the FIIT principle - frequency, intensity, time, type

82
Q

How could you apply overload to your sport?

A

A rower could increase the stroke rate and increase the length of time it is applied for

83
Q

What is progression?

A

When training/work becomes progressively more difficult

84
Q

What must happen in order for progression to occur?

A

Overload must occur

Once adaptations occur - need to make more demands on the body

85
Q

What does progression not mean?

A

‘Overdoing it’

86
Q

How could you apply progression to your sport?

A

Increase the stroke rate gradually

87
Q

What is reversibility?

A

When performance deteriorate if training stops or decreases in intensity for any length of time
‘Gradually losing fitness’

88
Q

What can decrease if reversibility occurs?

A

VO2 max and muscular strength

89
Q

What does the frequency of the FIIT principle depend on?

A

It depends on the performer’s level of ability and fitness
An elite athlete will train everyday, whereas a club player will train once a week
The frequency also depends on the type of training - aerobic training will be 5/6 times a week whereas strength training will be 3/4 times a week

90
Q

What does the intensity of the FIIT principle depend on?

A

It depends on on the individual differences of the performer and the type of training being undertaken

91
Q

What should an average athletes max heart rate be?

A

60-75%

92
Q

What is the significance of time in the FIIT principle?

A

If aerobic training is required this should be a minimum of 20 minutes. The duration of the training must take into account the intensity of training to be effective.

93
Q

What is the significance of the type of training in the FIIT principle?

A

The type of sport or your role in that sport will dictate what type of training you follow. A triathlete will train all areas of fitness but focus on aerobic and muscular endurance more.

94
Q

What is the definition of reversibility?

A

This principle states that performance can deteriorate if training stops or decreases in intensity for any length of time. If training is stopped then the fitness gained will be largely lost. For instance VO2 max and muscle strength can decrease.

95
Q

What is continuous training?

A

Rhythmic exercise that stresses the aerobic system

96
Q

What does continuous training consist of?

A

Steady training - no rest periods and lasts approx 20-30 mins - 2 hours

97
Q

What does continuous training improve?

A

Cardiovascular endurance

98
Q

What can happen with a healthy balanced lifestyle?

A

The muscular system can keep going because of greater aerobic potential

99
Q

What can activities such as swimming or running do?

A

They can enlarge slow twitch fibres, which gives greater potential for energy production

100
Q

By exercising what is increased in the muscles?

A

The size and number of mitochondria in muscles are increased. There is also an increase in myoglobin content within the muscle cell.

101
Q

What can high intensity/short burst activities, such as sprinting or weight lifting, cause?

A

They can cause hypertrophy or the build-up of fast twitch muscle fibres

102
Q

In which activities is muscular endurance particularly important?

A 
Cross country running
Cycling
Swimming
Rugby
Football
Hockey
Tuck jumps
103
Q

What are 2 suitable tests for muscular endurance?

A

Press up test

Sit up test

104
Q

What is speed?

A

The ability of the body to move quickly (the movements may be whole or part of the body)

105
Q

What can influence speed?

A

Genetics, although training can improve rate/speed of movement

106
Q

What is a big influence in speed?

A

Amount of fast twitch muscle fibres

107
Q

How does being fit and healthy help speed?

A

Heart and lungs are more efficient
Muscles can move quicker as they have more energy available
Energy available is greater as muscles are more efficient in producing energy
Joints are more healthy so can help you to move more efficiently

108
Q

In which activities is speed particularly important?

A

100m sprinter

Ball of a cricket bowler

109
Q

What is a suitable test for speed?

A

30m sprint

110
Q

What is strength?

A

The ability of a muscle to exert force for a short period of time

111
Q

What does the amount of force that can be exerted by a muscle depend on?

A

The size and number of muscles involved, the type of muscle and coordination of muscle.

112
Q

What can cycling do to slow twitch fibres?

A

It can enlarge them giving greater potential for energy production

113
Q

What are the benefits for training for speed?

A

It increases number and size of mitochondria

114
Q

What are anaerobic benefits in strength?

A

Hypertrophy - muscles get bigger and stronger

115
Q

In which activities is strength particularly important?

A

Big tackle in rugby

Legs during cycling race

116
Q

What are 2 suitable tests for strength?

A

Grip strength dynamometer test

1 rep max

117
Q

What is power?

A

A combination of strength and speed (this is fast strength)

118
Q

What is a hazard?

A

Something that has potential to cause harm

119
Q

What is a risk?

A

The chance that someone will be harmed by the hazard

120
Q

What are the components of a warm up?

A 
Pulse raising
Mobility
Stretching
Dynamic movements
Skill rehearsal

PE (8 decks)

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