Physical Training Flashcards
What is cardiovascular endurance/stamina (sometimes called aerobic endurance)?
Cardiovascular endurance is the ability to continuously exercise without tiring
What is the level of endurance fitness indicated by?
An individuals VO2 max
The more aerobic endurance you have…
…the more the onset of fatigue can be delayed (DOMS)
What do high levels of cardiovascular endurance ensure?
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
What does oxygen break carbohydrates into?
Energy that lasts
What does the cardiovascular system include?
Heart
Network of blood vessels
Body that transports essential material around the body
In which activities is CV endurance particularly important?
Long distance running Aerobics Swimming Cross-country running Fast walking
What are the 2 suitable tests for CV endurance?
Cooper 12 minute run/walk test
Multistage fitness test (bleep test)
What is muscular endurance?
The ability of the muscle or group of muscles in the body to repeatedly contract or keep going without rest
What can happen with a healthy balanced lifestyle?
The muscular system can keep going because of greater aerobic potential
What does continuous training reduce from cardiovascular adaptations?
The build up of lactose associated with anaerobic training
What sports use continuous training?
Running
Cycling
Rowing
What does cardiac hypertrophy increase?
Stroke volume so more oxygen is carried
What is interval training?
High intensity periods of work followed by defined periods of rest
What is the aim of interval training?
To have a high intensity and quality workout
What is fartlek training?
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.
What sports use fartlek training?
Cross country running with sprint activities every now and again
What is fartlek training also known as?
‘Speedplay’
What is fartlek training used to maintain and improve?
Aerobic endurance
Why is fartlek training good for aerobic fitness and anaerobic fitness?
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
What is fartlek training ideal for?
‘Games’ sports - intermittent sprinting and long periods of moderate activity
How is fartlek training different to interval?
You use different terrains
What does interval training improve?
Aerobic (longer intensity) and anaerobic (shorter intensity) fitness
What are factors to take into account with fartlek training?
Duration Speed Number of repetitions Number of sets Duration of rest interval Type
What does circuit training improve?
Muscular endurance and CV fitness
What must you avoid when doing circuit training?
Exercising the same muscle group consecutively
How can circuit training be used?
As a health or a skill based circuit
To suit any sport
Inside or outside
What is the purpose of weight training?
For strength to be developed/bodies to make physiological adaptations
What would mainly be used in a circuit of weight training?
Body weight
What can weight training develop?
Muscular strength Muscular endurance Speed Muscle bulk Rehabilitate after illness or injury
What is plyometrics training?
Rapid and repeated stretching and contracting of the muscles
What is plyometrics training designed to do?
To increase strength and power
What does plyometrics training improve?
Dynamic strength
- improves the speed that muscles contract which increases power
- muscles that are previously stretched tend to generate more force when contracted
What sports use plyometrics training?
Sprinting
Throwing
Jumping - netball, rugby
How do the muscles work in plyometrics training?
Concentrically (jumping) and eccentrically (landing) e.g. Depth jumping - on and off boxes, power in legs
What does HIIT training stand for?
High intensity interval training
What is HIIT training?
Cardiorespiratory training technique - alters brief speed and recovery intervals to increase overall intensity and workout
What does HIIT training do?
Helps performance
Improves ability of muscles to burn fat
How long is a typical HIIT session?
20-30 minutes
What are the key components of a warm up?
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
What are the benefits of doing a warm up?
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
What factors need to be taken into account before you plan a warm up?
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
What are the key components of a cool down?
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
What are the benefits of doing a cool down?
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
What can personal protective equipment do?
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
What are some examples of PPE (personal protective equipment)?
Scrum hats in rugby and safety helmets in canoeing
Gives as a cricket wicketkeeper or hockey goalkeeper
Shin pads in football and hockey
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?
Football boots with appropriate studs in football
Warm, waterproof clothing for outdoor adventurous activities
Why is it important to have the appropriate level of competition?
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
What is the correct technique for lifting and carrying heavy equipment?
Bending the knees rather than the back
In which activities is power particularly important?
Triple jump
Javelin
Jumping up in basketball
What are 2 suitable tests for power?
Vertical jump test
Standing jump test
What is flexibility?
The amount of range of movement that you can have around a joint
What does having flexibility and suppleness do?
Prevents injuries and allows us to move quicker
What are you less likely to do if you have good flexibility and what is more effective?
Less likely to get injured and movements are more effective
In which activities is flexibility particularly important?
Floor routine in gymnastics
Stretching for a tackle in hockey
What is a suitable test for flexibility?
Sit and reach test
What is the difference between ballistic stretching and dynamic stretching?
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
What are the benefits of having good flexibility?
Ligaments and tissues stretch further
Improved blood flow to muscles
Rise in muscle temperature
Body is used to stretching and can stretch further
What is agility?
How quickly you can change direction under control and maintains speed, balance and power
What are the 3 main components of agility?
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
In which activities is agility particularly important?
Netball player changing direction to get free
Footwork of a tennis player to prepare for a return shot
What is a suitable test for agility?
Illinois agility test
What is balance?
The ability to keep your body mass or centre of mass over a base of support
What is the difference between static and dynamic balances?
Static balances are still balances whereas dynamic balances are moving but in control
What can balance help?
Coordination and fluency on movement
Protect the body and keep the athlete safe in physical activity
In which activities is balance particularly important?
Gymnast performing a handstand on a balance beam
What is a suitable test for balance?
Stork stand test
What is coordination?
The ability of repeating a pattern or sequence of movements with fluency and accuracy (ability to move different limbs at different times)
What does it show when sports performers make good decisions and put them into actions effectively?
Good coordination
What is a suitable test for coordination?
Wall throw test
What is reaction time?
The time between the onset of the stimulus and the initiation of the response
What is the movement time?
The time it takes to move (driving from the blocks to finishing the race)
What is the response time?
The time between the onset of the stimulus to the completion of the movement (from hearing the gun to finishing the race)
In which activities is reaction time particularly important?
Reaction of a sprinter to the starting gun
What is a suitable test for reaction time?
Ruler drop test
What are the 10 fitness components?
Cardiovascular endurance/stamina Muscular endurance Speed Strength Power Flexibility Agility Balance Coordination Reaction time
What are the 4 principles of training?
Specificity
Overload
Progression
Reversibility
What is specificity?
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
How could you apply specificity to your sport?
A sprinter would carry out more anaerobic training because the event is mostly anaerobic in nature
What is overload?
When you work the body harder than normal so that there is some stress and discomfort
How is overload achieved?
By applying the FIIT principle - frequency, intensity, time, type
How could you apply overload to your sport?
A rower could increase the stroke rate and increase the length of time it is applied for
What is progression?
When training/work becomes progressively more difficult
What must happen in order for progression to occur?
Overload must occur
Once adaptations occur - need to make more demands on the body
What does progression not mean?
‘Overdoing it’
How could you apply progression to your sport?
Increase the stroke rate gradually
What is reversibility?
When performance deteriorate if training stops or decreases in intensity for any length of time
‘Gradually losing fitness’
What can decrease if reversibility occurs?
VO2 max and muscular strength
What does the frequency of the FIIT principle depend on?
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
What does the intensity of the FIIT principle depend on?
It depends on on the individual differences of the performer and the type of training being undertaken
What should an average athletes max heart rate be?
60-75%
What is the significance of time in the FIIT principle?
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.
What is the significance of the type of training in the FIIT principle?
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.
What is the definition of reversibility?
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.
What is continuous training?
Rhythmic exercise that stresses the aerobic system
What does continuous training consist of?
Steady training - no rest periods and lasts approx 20-30 mins - 2 hours
What does continuous training improve?
Cardiovascular endurance
What can happen with a healthy balanced lifestyle?
The muscular system can keep going because of greater aerobic potential
What can activities such as swimming or running do?
They can enlarge slow twitch fibres, which gives greater potential for energy production
By exercising what is increased in the muscles?
The size and number of mitochondria in muscles are increased. There is also an increase in myoglobin content within the muscle cell.
What can high intensity/short burst activities, such as sprinting or weight lifting, cause?
They can cause hypertrophy or the build-up of fast twitch muscle fibres
In which activities is muscular endurance particularly important?
Cross country running Cycling Swimming Rugby Football Hockey Tuck jumps
What are 2 suitable tests for muscular endurance?
Press up test
Sit up test
What is speed?
The ability of the body to move quickly (the movements may be whole or part of the body)
What can influence speed?
Genetics, although training can improve rate/speed of movement
What is a big influence in speed?
Amount of fast twitch muscle fibres
How does being fit and healthy help speed?
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
In which activities is speed particularly important?
100m sprinter
Ball of a cricket bowler
What is a suitable test for speed?
30m sprint
What is strength?
The ability of a muscle to exert force for a short period of time
What does the amount of force that can be exerted by a muscle depend on?
The size and number of muscles involved, the type of muscle and coordination of muscle.
What can cycling do to slow twitch fibres?
It can enlarge them giving greater potential for energy production
What are the benefits for training for speed?
It increases number and size of mitochondria
What are anaerobic benefits in strength?
Hypertrophy - muscles get bigger and stronger
In which activities is strength particularly important?
Big tackle in rugby
Legs during cycling race
What are 2 suitable tests for strength?
Grip strength dynamometer test
1 rep max
What is power?
A combination of strength and speed (this is fast strength)
What is a hazard?
Something that has potential to cause harm
What is a risk?
The chance that someone will be harmed by the hazard
What are the components of a warm up?
Pulse raising Mobility Stretching Dynamic movements Skill rehearsal
