Physical Training Flashcards
Define Health
A state of complete mental, physical and social well being and not merely the absence of disease and infirmity.
Define Exercise?
A form of physical activity which maintains and improves health and/or physical fitness.
Define Fitness?
Ability to meet the demands of the environment.
Define Performance?
How well a task or sporting performance is completed.
Identify all five health-related components of fitness?
Cardiovascular Fitness, Muscular endurance, Muscular strength, Body composition and Flexibility.
Define Cardiovascular fitness?
The ability to exercise your whole body for long periods of time.
Describe a fitness test for cardiovascular fitness?
12-Minute cooper run
Give a sporting example of a performer who has excellent cardiovascular fitness?
Long distance /Marathon runner
Define Muscular Strength?
The amount of force a muscle can exert against a resistance.
Describe a fitness test for muscular strength
Grip dynamometer test
Give a sporting example of a performer who has excellent muscular strength?
Rock climber or weight lifter
Define muscular endurance?
The ability to use voluntary muscles many times without getting tired.
Give a sporting example of a performer who has excellent muscular endurance?
Tennis or Hockey player
Describe a fitness test for muscular endurance?
One minute press/sit up test
Define Flexibility
The range of movement available at a joint.
Give a sporting example of a performer who has excellent flexibility?
High jump, Dancer or Gymnast
Describe the fitness test for flexibility?
Sit and reach test
Define Body composition?
The percentage of body weight that is muscle, fat or bone.
Describe the fitness test for body composition?
Body mass index (BMI) test
Identify a disadvantage of the BMI test?
Measuring height and weight is not a true reflection of muscle percentage.
Identify all six skill-related components of fitness
Agility, Balance, Co-ordination, Power, Reaction time and speed.
Define Agility
Ability to control the movement of the whole body and change position quickly.
Define Balance
Ability to keep the body stable while at rest or when moving.
Give a sporting example of a performer who has excellent agility?
Football or Rugby player
Give a sporting example of a performer who has excellent balance?
Gymnastics
Define Coordination
The ability to use two or more body parts together
Define reaction time.
The time between the presentation of a stimulus and the onset of the movement.
Give an example of a performer who has excellent co-ordination.
Football (foot-eye) or baseball (hand-eye)
Give a sporting example of a performer who has excellent reaction time.
100m sprinter or goalkeeper
Define speed and give a sporting example of a performer who has excellent speed.
The rate at which an individual can perform a movement or cover a distance. 100m sprinter
Describe the fitness test for speed.
30m sprint test
Identify an advantage of the 30 m sprint test
Can be performed anywhere that is flat and is 50m
Identify a disadvantage of the 30 m sprint test
Terrain and weather can effect the results
Define power and give a sporting example of a performer who has excellent power.
The ability to undertake strength performance quickly. Power=Speed x Strength. Boxing, golf and 100m sprint.
Define the fitness test for power.
Vertical jump test.
Identify the advantage of the vertical jump.
It is quick and easy to set up.
Identify the disadvantage of the vertical jump
Only measures the power of the legs.
Define progressive overload.
Gradually increasing the amount of overload so as to gain fitness without the risk of injury.
Within the principles of training (FITT) describe
frequency
How often you train.
Within the principles of training (FITT) describe intensity.
How hard you train.
Within the principles of training (FITT) define time.
How long you train for.
Describe continuous training.
Taking part in physical activity for an extended period of time without rest.
Identify an athlete and component of fitness that would benefit from continuous training.
Marathon runner and cardiovascular fitness.
Identify an advantage of continuous training.
Doesn’t require expensive equipment.
Identify a disadvantage of continuous training.
Can get boring.
Describe interval training
Training that consists of periods of work followed by periods of rest.
Identify an athlete and component of fitness that would benefit from interval training.
100m sprinter and speed.
identify an advantage of interval training.
High intensity and burn twice as many calories.
Identify a disadvantage of interval training
Requires more recovery between sessions.
Describe fartlek training
Fartlek in Swedish means ‘speed’ and ‘play’. Fartlek training is a form of interval training
Identify an athlete and component of fitness that would benefit from fartlek training.
Footballer and cardiovascular fitness.
Identify an advantage of fartlek training.
Not as boring as continuous or interval training.
Identify a disadvantage of fartlek training.
Requires self-motivation to keep changing pace.
Describe plyometric training.
Plyometric exercises are high impact exercises that use maximum force in short intervals of time.
Identify an athlete and component of fitness that would benefit from plyometric training.
High jump and power.
Identify an advantage of plyometric training.
Training is short but of high intensity.
Identify a disadvantage of plyometric training
Needs prior muscular strength and endurance.
Describe weight/resistance training
Weight training is exercise that uses progressive resistance.
Identify an athlete and component of fitness that would benefit from weight training.
Weight lifter and muscular strength.
Identify an advantage of weight/resistance training.
Can be tailored to individual needs.
Identify a disadvantage of weight/resistance training
Incorrect technique can lead to injury.
Describe circuit training
Circuit training is completing exercises at 6-10 stations, trying to avoid working the same muscle groups consecutively.
Identify an athlete and component of fitness that would benefit from circuit training.
An athlete might use circuit training as a circuit can be tailored to any sport/performer.
Identify an advantage of circuit training
Can be creative, fun and large groups can train together.
Identify a disadvantage of circuit training
May require a lot of equipment.
Why are principles of training important to reduce the risk of injury
Training needs to be tailored to the individual otherwise performers might injure themselves training too frequently or too intensely.
Why is it important to play to the rules to reduce the risk of injury.
Rules prevent foul play or sporting behaviour therefore minimising risk of injury.
Why is protective equipment and protective clothing important to reduce he risk of injury.
Protective equipment and clothing can prevent concussion, abrasions and fractures.
Give an example of a rule or regulation that reduces risk of injury.
No contact in basketball prevents performers injuring one another.
Give an example of protective equipment or protective clothing.
A helmet is worn in some sports to prevent damage to the cranium and brain.
Identify all the principles of training (SPORI FITT)
Specificity, progressive overload, overtraining, reversibility, individual needs, frequency, intensity, time and type.
In relation to SPORI FITT define individual needs.
Training should be designed to meet the requirements of the performer.
In relation to SPORI FITT define specificity.
Training should be matched to the requirements of the activity.
In relation to SPORI FITT define overtraining.
Training that is beyond your body’s ability to recover.
In relation to SPORI FITT define reversibility.
Any adaptations made as a result of training will be reveresed if training stops through injury, illness or other commitments.
Why is equipment checked to reduce the risk of injury?
Equipment is checked to ensure it is in a good condition to be used.
Why are facilities checked to reduce the risk of injury?
Facilities are checked to ensure it is safe to be used.
Why is it important to warm up and cool down to reduce the risk of injury?
It prepares the body for exercise, stretches increase elasticity of muscles reducing the risk of muscle tears.
Give an example of checking equipment is safe.
Boxing gloves are checked to ensure they are free from sharp objects.
Give an example of checking facilities are safe.
A volleyball assistant wipes the floor occasionally to free it from slippery sweat.
Identify the four phases of a warm up.
Pulse raising activity, stretching, sport specific drill and mental preparation.
Identify the two phases of a cool down.
Pulse lowering activity and stretching.
Identify a physical reason for completing a warm up.
Gradually increasing your heart and breathing rates ready for exercise.
Identify a physical reason for completing a cool down.
Gradually decrease your heart and breathing rates, and removes lactic acid.
Identify the two different forms of stretching and explain their difference.
Static and dynamic stretches. Static is stretching whilst stationary and dynamic is stretching whilst moving.
Describe a soft tissue injury.
Soft tissue injuries are caused through high demands placed upon tendons, ligaments and /or muscles.
Explain the difference between a sprain and a strain.
Sprain is an overstretch injury to a ligament, whereas a strain is an overstretch injury to a tendon or muscle.
Describe an abrasion.
An abrasion is similar to a graze and is caused by friction of the skin against a rough surface.
What is the technique to treat minor injuries.
Rest, ice, compression and elevation.
Why is it important to compress and elevate an injury?
Compression and elevation helps to restrict blood flow to the injury which reduces swelling, bleeding and throbbing.
Define a fracture.
Fractures are broken bones caused by a blow or severe twist.
Describe an open (compound) fracture.
Broken bone that comes through the skin.
Define an oblique fracture.
Fraction broken at an angle.
Define a greenstick fracture.
Break only part way through the bone.
Define a closed (impact) fracture.
Fracture in one line with no displacement.
Define a comminuted fracture.
A fracture broken into more than two pieces.
Identify an effect that anabolic steroids have on performers.
Able to train harder/recover faster. Can build muscle faster than normal.
Give an example of an athlete who might take anabolic steroids.
Weightlifting, athletics.
Identify a potential side effect of anabolic steroids.
Increased chance of heart attack, higher blood pressure, liver damage.
Identify an effects that stimulants have on performers
Increased alertness, off set of lactic acid. Train for longer periods of time.
Give an example of an athlete who might take stimulants.
Athletics, football.
Identify a potential side effect of stimulus.
Insomnia, anxiety, irritability, irregular heart rate and high blood pressure.
Identify an effect that narcotics have on performers.
Reduces pain and masks injury.
Give an example of an athlete who might take narcotics.
All sports where athletics may incur an injury
Identify a potential side effect of narcotics
Lose weight through increased fluid loss.
Identify an effect that diuretics have on performers.
Boxing, Horse racing.
Identify a potential side effect of diuretics.
Dehydration, dizziness, kidney failure, headaches.
Identify an effect that peptide hormones have on performers.
Increase the number of red blood cells and oxygen capacity.
Give an example of an athlete who might take peptide hormones.
Long distance events. Cycling, swimming, jogging.
Identify a potential side effect of peptide hormones.
Thickens the blood and increases risk of a heart attack or stroke.
Identify an effects that beta blockers have on performers.
Slows down heart rate, relaxing affect, more accurate fine motor skills.
Give an example of an athlete who might take beta blockers.
Darts, snooker, archery.
Identify a potential side effect of beta blockers.
Nausea, diarrhea, tiredness, depression, low blood pressure.
Identify an effect that growth hormones have on performers.
Increase in muscle mass and size can lead to increased strength.
Give an example of an athlete who might take growth hormones.
Weightlifting and athletics.
Identify a potential side effect of growth hormone.
More oxygen is delivered to working muscles.
Give an example of an athlete who might consider blood doping.
Long distance swimming, cycling or running.
Identify a potential side effect of blood doping.
Kidney failure, allergic reactions and risk of blood clots.
Identify what PAR-Q stands for
Physical Activity Readiness Questionnaire
What is the purpose of a PAR-Q?
Provides information about any known medical conditions and lifestyle choices.
Explain the importance of completing a PAR-Q prior to undertaking an exercise programme.
To `create a suitable and safe exercise programme.
Identify information that should be assessed in a PAR-Q.
Resting heart rate, blood pressure, body mass index
(BMI) and medical family history.
