Physical Training Flashcards
Give 3 examples of good physical health.
- good posture
- muscular strength and flexibility
- absence of disease
Give 3 examples of good social health.
- Cooperstown with other groups
- sense of belonging
- making new friends
Give 4 examples of good emotional health.
- feelings of happiness and satisfaction
- good levels of self esteem
- absence of depression
- aesthetic appreciation
Define fitness
The ability to meet the demands of the environment
Define exercise
A form of physical activity done to improve health or fitness or both
Explain a positive cyclic relationship of health
Good health, active lifestyle, increased levels of exercise, increased levels of fitness
Explain a negative cyclic relationship of health.
Poor health, sedentary lifestyle, low exercise levels, low fitness levels
Give 3 consequences of a sedentary lifestyle.
- obesity
- hypertension (high blood pressure)
- depression
Give 4 lifestyle choices affecting a persons health.
- balanced diet
- sleep
- not smoking
- not taking drugs
What are the health related components of fitness?
FBC MEMS
- flexibility
- body composition
- cardiovascular fitness
- muscular endurance
- muscular strength
What are the skill related components of fitness?
P CRABS
- power
- coordination
- reaction time
- agility
- balance
- speed
Define body composition.
The percentage of body weight which is fat, muscle and bone
Define cardiovascular fitness.
The ability of the heart, lungs and blood to transport oxygen
Define flexibility
The range of motion at a joint
Define muscular endurance
The ability to use voluntary muscles repeatedly without tiring
Define muscular strength
The amount of force a muscle can exert against a resistance
Define agility
The ability to change position of the body quickly and in control
Define balance
The ability to maintain the body’s centre of mass avoided the base of support
Define coordination
The ability to use two or more body parts together
Define power
The ability to perform strength performances quickly
Define reaction time
The time taken to respond to a stimulus
Define speed
The ability to put body parts into motion quickly
Why do you do a fitness test before your training?
To highlight areas for improvement and set a baseline fitness level
Why do you test fitness during the training programme?
To monitor the ongoing impact of the training
Why do you take a fitness test after completing a training programme?
To judge success and plan for the next stages of training
Give an example of a strength test
Hand grip dynamometer
Give an example of a cardiovascular fitness test.
12 minute cooper run
Give an example of a flexibility fitness test
Sit and reach
Give an example of a speed test
30 metre sprint
Give an example of a muscular endurance test
60 second press up test
Give an example of an agility test
Illinois test
Give an example of a coordination test
Alternate hand wall toss
Give an example of a reaction time test
Ruler drop test
Give an example of a balance test
Standing stork
Give an example of a power test
Vertical jump
What is validity?
Does the test measure what it claims to be measuring
What is reliability?
Does the test produce similar results each time
How do you compare people fitness?
Using the normative scores - to compare with population averages
What is specificity? (Principle of training)
Training must be relevant to the individual and their sport
What is progressive overload? (Principles of training)
FITT must be increased over training period
What is FITT? (Principles of training)
Frequency, Intensity, Time, Type
What is meant by individual needs? (Principles of training)
Training must relate to the athletes age and gender, fitness level and injury status.
What is rest and recovery? (Principles of training)
Athletes must achieve the right amount of rest between sessions to repair damaged muscles
What is reversibility? (Principles of training)
Systems reverse if training stops - essential to avoid breaks in training and maintain motivation
What is over training? (Principles of training)
At risk of overtraining if they don’t have sufficient rest periods and body doesn’t have enough time to recover
How do you work out maximum heart rate?
220 - (age)
What is the training threshold for aerobic training?
60% - 80%
What is the training threshold for anaerobic training?
80% - 90%
How do you work out the lower straining threshold of aerobic training?
0.6 x (max heart rate)
What are the 3 components of a warm up?
- Pulse raising
- stretching
- sport specific activity
Why do you need a pulse raising warm up?
To increase deep muscle temperature, loosen joints and increase cardiac and respiratory rates
Why do you need a stretching part in a warm up?
Increase the range of motion around joints and extensibility of muscle and helps reduce risk of injuries to tissues
Why do you do sport specific activities in a warm up?
Develop core skills of performance, increase coordination of antagonistic pairs
What are the 3 components of a cool-down?
- light jog
- stretching
- refuelling
Why do you do a light jog in the cool down?
Allows cardiac and respiratory levels to gradually reduce
Why do you stretch in a cold down?
Increase blood flow allowing faster recovery
Why do you refuel in a cool down?
Allow muscle growth and repair and rehydration
What other ways can you speed up muscle recovery?
Ice baths and massages
Describe continuous training?
-develop cardiovascular fitness
•target aerobic training threshold
•running, cycling or walking
What is Fartlek training?
-develops range of components
•continuous training
•changes in speed, incline and terrain
•aerobic and anaerobic
What is interval training?
-develop strength, speed and endurance
•periods of intense work followed by rest periods
•structures in reps and sets
What is weight training?
-develops strength
•form of interval training
•structures in reps and sets
What is plyometric training?
-develops power
•high intensity
•explosive movements
What is flexibility training?
-develops flexibility
•time measures by length of hold and recovery period in between
What is circuit training?
-develops muscular endurance, strength and cardio vascular fitness
•form of interval training
•stations that train different components
•exercise periods followed by rest periods
•can be sport specific
What factors can affect training?
- availability
- facilities
- age/gender
- fitness levels
What is pre-season training?
Focus on cardiovascular fitness and developing strength
What is the competitive season?
Focus on skill, tactics, flexibility and recovery
What is peak competition?
Focus on tapering of training and reducing intensity
What is close season?
Focus on rest and recovery while maintaining cardiovascular fitness
What is a PAR-Q?
A common method of uncovering health and lifestyle issues prior to starting an exercise programme
How can you prevent injury?
- follow rules
* use protective equipment
What is concussion?
Caused by violent impacts to head - loss of consciousness
What are fractures?
Broken bones caused by impact, twisting or repetitive stress of bone
What is dislocation?
Joint injuries that occur when bones meeting at the joint are dislodged through impact or twisting
What is a sprain?
Damage to a ligament that crosses joint, by moving joint beyond its typical range of motion, treated using RICE
What are overuse injuries?
Due to repetitive actions or pore technique
What are abrasions?
Damage to skin caused by impacts and collisions, treated by compressions
What is a torn cartilage?
(Common in dynamic sports) cartilage lines at end of bones damaged through twisting actions
What is RICE?
Rest
Ice
Compression
Elevation
What are anabolic steroids?
Help athlete make rapid increases in strength and recovery from high intensity movements, can cause severe mods swings and heart disease
What is the growth hormone?
Increases muscle growth
What are peptide hormones/ erythropoietin (EPO)?
Makes body make more red blood cells to boost cardiovascular fitness, can increase blood pressure
What is blood doping?
Removing blood then re-transfusing it weeks later after lost red blood cells have been replaced, cardiovascular fitness enhanced but serious risk of infections
What are diuretics?
Cause body to produce more urine and mask other drugs, causes rapid weight loss and can lead to severe dehydration
What are stimulants?
Increase alertness and improve performance by reducing reaction time, can cause diarrhoea and disrupt sleep
What are beta blockers?
Prevent hands from shaking
What are narcotic analgesics?
Painkillers, may worsen injury
