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Physical Education > Physical Training > Flashcards

Physical Training Flashcards

1
Q

Give 3 examples of good physical health.

A
  • good posture
  • muscular strength and flexibility
  • absence of disease
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2
Q

Give 3 examples of good social health.

A
  • Cooperstown with other groups
  • sense of belonging
  • making new friends
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3
Q

Give 4 examples of good emotional health.

A
  • feelings of happiness and satisfaction
  • good levels of self esteem
  • absence of depression
  • aesthetic appreciation
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4
Q

Define fitness

A

The ability to meet the demands of the environment

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5
Q

Define exercise

A

A form of physical activity done to improve health or fitness or both

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6
Q

Explain a positive cyclic relationship of health

A

Good health, active lifestyle, increased levels of exercise, increased levels of fitness

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7
Q

Explain a negative cyclic relationship of health.

A

Poor health, sedentary lifestyle, low exercise levels, low fitness levels

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8
Q

Give 3 consequences of a sedentary lifestyle.

A
  • obesity
  • hypertension (high blood pressure)
  • depression
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9
Q

Give 4 lifestyle choices affecting a persons health.

A
  • balanced diet
  • sleep
  • not smoking
  • not taking drugs
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10
Q

What are the health related components of fitness?

A

FBC MEMS

  • flexibility
  • body composition
  • cardiovascular fitness
  • muscular endurance
  • muscular strength
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11
Q

What are the skill related components of fitness?

A

P CRABS

  • power
  • coordination
  • reaction time
  • agility
  • balance
  • speed
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12
Q

Define body composition.

A

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

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13
Q

Define cardiovascular fitness.

A

The ability of the heart, lungs and blood to transport oxygen

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14
Q

Define flexibility

A

The range of motion at a joint

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15
Q

Define muscular endurance

A

The ability to use voluntary muscles repeatedly without tiring

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16
Q

Define muscular strength

A

The amount of force a muscle can exert against a resistance

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17
Q

Define agility

A

The ability to change position of the body quickly and in control

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18
Q

Define balance

A

The ability to maintain the body’s centre of mass avoided the base of support

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19
Q

Define coordination

A

The ability to use two or more body parts together

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20
Q

Define power

A

The ability to perform strength performances quickly

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21
Q

Define reaction time

A

The time taken to respond to a stimulus

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22
Q

Define speed

A

The ability to put body parts into motion quickly

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23
Q

Why do you do a fitness test before your training?

A

To highlight areas for improvement and set a baseline fitness level

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24
Q

Why do you test fitness during the training programme?

A

To monitor the ongoing impact of the training

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25
Q

Why do you take a fitness test after completing a training programme?

A

To judge success and plan for the next stages of training

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26
Q

Give an example of a strength test

A

Hand grip dynamometer

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27
Q

Give an example of a cardiovascular fitness test.

A

12 minute cooper run

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28
Q

Give an example of a flexibility fitness test

A

Sit and reach

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29
Q

Give an example of a speed test

A

30 metre sprint

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30
Q

Give an example of a muscular endurance test

A

60 second press up test

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31
Q

Give an example of an agility test

A

Illinois test

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32
Q

Give an example of a coordination test

A

Alternate hand wall toss

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33
Q

Give an example of a reaction time test

A

Ruler drop test

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34
Q

Give an example of a balance test

A

Standing stork

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35
Q

Give an example of a power test

A

Vertical jump

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36
Q

What is validity?

A

Does the test measure what it claims to be measuring

37
Q

What is reliability?

A

Does the test produce similar results each time

38
Q

How do you compare people fitness?

A

Using the normative scores - to compare with population averages

39
Q

What is specificity? (Principle of training)

A

Training must be relevant to the individual and their sport

40
Q

What is progressive overload? (Principles of training)

A

FITT must be increased over training period

41
Q

What is FITT? (Principles of training)

A

Frequency, Intensity, Time, Type

42
Q

What is meant by individual needs? (Principles of training)

A

Training must relate to the athletes age and gender, fitness level and injury status.

43
Q

What is rest and recovery? (Principles of training)

A

Athletes must achieve the right amount of rest between sessions to repair damaged muscles

44
Q

What is reversibility? (Principles of training)

A

Systems reverse if training stops - essential to avoid breaks in training and maintain motivation

45
Q

What is over training? (Principles of training)

A

At risk of overtraining if they don’t have sufficient rest periods and body doesn’t have enough time to recover

46
Q

How do you work out maximum heart rate?

A

220 - (age)

47
Q

What is the training threshold for aerobic training?

A

60% - 80%

48
Q

What is the training threshold for anaerobic training?

A

80% - 90%

49
Q

How do you work out the lower straining threshold of aerobic training?

A

0.6 x (max heart rate)

50
Q

What are the 3 components of a warm up?

A
  • Pulse raising
  • stretching
  • sport specific activity
51
Q

Why do you need a pulse raising warm up?

A

To increase deep muscle temperature, loosen joints and increase cardiac and respiratory rates

52
Q

Why do you need a stretching part in a warm up?

A

Increase the range of motion around joints and extensibility of muscle and helps reduce risk of injuries to tissues

53
Q

Why do you do sport specific activities in a warm up?

A

Develop core skills of performance, increase coordination of antagonistic pairs

54
Q

What are the 3 components of a cool-down?

A
  • light jog
  • stretching
  • refuelling
55
Q

Why do you do a light jog in the cool down?

A

Allows cardiac and respiratory levels to gradually reduce

56
Q

Why do you stretch in a cold down?

A

Increase blood flow allowing faster recovery

57
Q

Why do you refuel in a cool down?

A

Allow muscle growth and repair and rehydration

58
Q

What other ways can you speed up muscle recovery?

A

Ice baths and massages

59
Q

Describe continuous training?

A

-develop cardiovascular fitness
•target aerobic training threshold
•running, cycling or walking

60
Q

What is Fartlek training?

A

-develops range of components
•continuous training
•changes in speed, incline and terrain
•aerobic and anaerobic

61
Q

What is interval training?

A

-develop strength, speed and endurance
•periods of intense work followed by rest periods
•structures in reps and sets

62
Q

What is weight training?

A

-develops strength
•form of interval training
•structures in reps and sets

63
Q

What is plyometric training?

A

-develops power
•high intensity
•explosive movements

64
Q

What is flexibility training?

A

-develops flexibility

•time measures by length of hold and recovery period in between

65
Q

What is circuit training?

A

-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

66
Q

What factors can affect training?

A
  • availability
  • facilities
  • age/gender
  • fitness levels
67
Q

What is pre-season training?

A

Focus on cardiovascular fitness and developing strength

68
Q

What is the competitive season?

A

Focus on skill, tactics, flexibility and recovery

69
Q

What is peak competition?

A

Focus on tapering of training and reducing intensity

70
Q

What is close season?

A

Focus on rest and recovery while maintaining cardiovascular fitness

71
Q

What is a PAR-Q?

A

A common method of uncovering health and lifestyle issues prior to starting an exercise programme

72
Q

How can you prevent injury?

A
  • follow rules

* use protective equipment

73
Q

What is concussion?

A

Caused by violent impacts to head - loss of consciousness

74
Q

What are fractures?

A

Broken bones caused by impact, twisting or repetitive stress of bone

75
Q

What is dislocation?

A

Joint injuries that occur when bones meeting at the joint are dislodged through impact or twisting

76
Q

What is a sprain?

A

Damage to a ligament that crosses joint, by moving joint beyond its typical range of motion, treated using RICE

77
Q

What are overuse injuries?

A

Due to repetitive actions or pore technique

78
Q

What are abrasions?

A

Damage to skin caused by impacts and collisions, treated by compressions

79
Q

What is a torn cartilage?

A

(Common in dynamic sports) cartilage lines at end of bones damaged through twisting actions

80
Q

What is RICE?

A

Rest
Ice
Compression
Elevation

81
Q

What are anabolic steroids?

A

Help athlete make rapid increases in strength and recovery from high intensity movements, can cause severe mods swings and heart disease

82
Q

What is the growth hormone?

A

Increases muscle growth

83
Q

What are peptide hormones/ erythropoietin (EPO)?

A

Makes body make more red blood cells to boost cardiovascular fitness, can increase blood pressure

84
Q

What is blood doping?

A

Removing blood then re-transfusing it weeks later after lost red blood cells have been replaced, cardiovascular fitness enhanced but serious risk of infections

85
Q

What are diuretics?

A

Cause body to produce more urine and mask other drugs, causes rapid weight loss and can lead to severe dehydration

86
Q

What are stimulants?

A

Increase alertness and improve performance by reducing reaction time, can cause diarrhoea and disrupt sleep

87
Q

What are beta blockers?

A

Prevent hands from shaking

88
Q

What are narcotic analgesics?

A

Painkillers, may worsen injury

Physical Education (5 decks)

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