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GCSE PE > Physical Training > Flashcards

Physical Training Flashcards

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1
Q

Define Health

A

A state of complete mental, physical and social well being and not merely the absence of disease and infirmity.

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2
Q

Define Exercise?

A

A form of physical activity which maintains and improves health and/or physical fitness.

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3
Q

Define Fitness?

A

Ability to meet the demands of the environment.

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4
Q

Define Performance?

A

How well a task or sporting performance is completed.

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5
Q

Identify all five health-related components of fitness?

A

Cardiovascular Fitness, Muscular endurance, Muscular strength, Body composition and Flexibility.

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6
Q

Define Cardiovascular fitness?

A

The ability to exercise your whole body for long periods of time.

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7
Q

Describe a fitness test for cardiovascular fitness?

A

12-Minute cooper run

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8
Q

Give a sporting example of a performer who has excellent cardiovascular fitness?

A

Long distance /Marathon runner

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9
Q

Define Muscular Strength?

A

The amount of force a muscle can exert against a resistance.

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10
Q

Describe a fitness test for muscular strength

A

Grip dynamometer test

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11
Q

Give a sporting example of a performer who has excellent muscular strength?

A

Rock climber or weight lifter

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12
Q

Define muscular endurance?

A

The ability to use voluntary muscles many times without getting tired.

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13
Q

Give a sporting example of a performer who has excellent muscular endurance?

A

Tennis or Hockey player

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14
Q

Describe a fitness test for muscular endurance?

A

One minute press/sit up test

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15
Q

Define Flexibility

A

The range of movement available at a joint.

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16
Q

Give a sporting example of a performer who has excellent flexibility?

A

High jump, Dancer or Gymnast

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17
Q

Describe the fitness test for flexibility?

A

Sit and reach test

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18
Q

Define Body composition?

A

The percentage of body weight that is muscle, fat or bone.

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19
Q

Describe the fitness test for body composition?

A

Body mass index (BMI) test

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20
Q

Identify a disadvantage of the BMI test?

A

Measuring height and weight is not a true reflection of muscle percentage.

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21
Q

Identify all six skill-related components of fitness

A

Agility, Balance, Co-ordination, Power, Reaction time and speed.

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22
Q

Define Agility

A

Ability to control the movement of the whole body and change position quickly.

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23
Q

Define Balance

A

Ability to keep the body stable while at rest or when moving.

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24
Q

Give a sporting example of a performer who has excellent agility?

A

Football or Rugby player

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25
Q

Give a sporting example of a performer who has excellent balance?

A

Gymnastics

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26
Q

Define Coordination

A

The ability to use two or more body parts together

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27
Q

Define reaction time.

A

The time between the presentation of a stimulus and the onset of the movement.

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28
Q

Give an example of a performer who has excellent co-ordination.

A

Football (foot-eye) or baseball (hand-eye)

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29
Q

Give a sporting example of a performer who has excellent reaction time.

A

100m sprinter or goalkeeper

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30
Q

Define speed and give a sporting example of a performer who has excellent speed.

A

The rate at which an individual can perform a movement or cover a distance. 100m sprinter

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31
Q

Describe the fitness test for speed.

A

30m sprint test

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32
Q

Identify an advantage of the 30 m sprint test

A

Can be performed anywhere that is flat and is 50m

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33
Q

Identify a disadvantage of the 30 m sprint test

A

Terrain and weather can effect the results

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34
Q

Define power and give a sporting example of a performer who has excellent power.

A

The ability to undertake strength performance quickly. Power=Speed x Strength. Boxing, golf and 100m sprint.

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35
Q

Define the fitness test for power.

A

Vertical jump test.

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36
Q

Identify the advantage of the vertical jump.

A

It is quick and easy to set up.

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37
Q

Identify the disadvantage of the vertical jump

A

Only measures the power of the legs.

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38
Q

Define progressive overload.

A

Gradually increasing the amount of overload so as to gain fitness without the risk of injury.

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39
Q

Within the principles of training (FITT) describe

frequency

A

How often you train.

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40
Q

Within the principles of training (FITT) describe intensity.

A

How hard you train.

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41
Q

Within the principles of training (FITT) define time.

A

How long you train for.

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42
Q

Describe continuous training.

A

Taking part in physical activity for an extended period of time without rest.

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43
Q

Identify an athlete and component of fitness that would benefit from continuous training.

A

Marathon runner and cardiovascular fitness.

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44
Q

Identify an advantage of continuous training.

A

Doesn’t require expensive equipment.

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45
Q

Identify a disadvantage of continuous training.

A

Can get boring.

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46
Q

Describe interval training

A

Training that consists of periods of work followed by periods of rest.

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47
Q

Identify an athlete and component of fitness that would benefit from interval training.

A

100m sprinter and speed.

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48
Q

identify an advantage of interval training.

A

High intensity and burn twice as many calories.

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49
Q

Identify a disadvantage of interval training

A

Requires more recovery between sessions.

50
Q

Describe fartlek training

A

Fartlek in Swedish means ‘speed’ and ‘play’. Fartlek training is a form of interval training

51
Q

Identify an athlete and component of fitness that would benefit from fartlek training.

A

Footballer and cardiovascular fitness.

52
Q

Identify an advantage of fartlek training.

A

Not as boring as continuous or interval training.

53
Q

Identify a disadvantage of fartlek training.

A

Requires self-motivation to keep changing pace.

54
Q

Describe plyometric training.

A

Plyometric exercises are high impact exercises that use maximum force in short intervals of time.

55
Q

Identify an athlete and component of fitness that would benefit from plyometric training.

A

High jump and power.

56
Q

Identify an advantage of plyometric training.

A

Training is short but of high intensity.

57
Q

Identify a disadvantage of plyometric training

A

Needs prior muscular strength and endurance.

58
Q

Describe weight/resistance training

A

Weight training is exercise that uses progressive resistance.

59
Q

Identify an athlete and component of fitness that would benefit from weight training.

A

Weight lifter and muscular strength.

60
Q

Identify an advantage of weight/resistance training.

A

Can be tailored to individual needs.

61
Q

Identify a disadvantage of weight/resistance training

A

Incorrect technique can lead to injury.

62
Q

Describe circuit training

A

Circuit training is completing exercises at 6-10 stations, trying to avoid working the same muscle groups consecutively.

63
Q

Identify an athlete and component of fitness that would benefit from circuit training.

A

An athlete might use circuit training as a circuit can be tailored to any sport/performer.

64
Q

Identify an advantage of circuit training

A

Can be creative, fun and large groups can train together.

65
Q

Identify a disadvantage of circuit training

A

May require a lot of equipment.

66
Q

Why are principles of training important to reduce the risk of injury

A

Training needs to be tailored to the individual otherwise performers might injure themselves training too frequently or too intensely.

67
Q

Why is it important to play to the rules to reduce the risk of injury.

A

Rules prevent foul play or sporting behaviour therefore minimising risk of injury.

68
Q

Why is protective equipment and protective clothing important to reduce he risk of injury.

A

Protective equipment and clothing can prevent concussion, abrasions and fractures.

69
Q

Give an example of a rule or regulation that reduces risk of injury.

A

No contact in basketball prevents performers injuring one another.

70
Q

Give an example of protective equipment or protective clothing.

A

A helmet is worn in some sports to prevent damage to the cranium and brain.

71
Q

Identify all the principles of training (SPORI FITT)

A

Specificity, progressive overload, overtraining, reversibility, individual needs, frequency, intensity, time and type.

72
Q

In relation to SPORI FITT define individual needs.

A

Training should be designed to meet the requirements of the performer.

73
Q

In relation to SPORI FITT define specificity.

A

Training should be matched to the requirements of the activity.

74
Q

In relation to SPORI FITT define overtraining.

A

Training that is beyond your body’s ability to recover.

75
Q

In relation to SPORI FITT define reversibility.

A

Any adaptations made as a result of training will be reveresed if training stops through injury, illness or other commitments.

76
Q

Why is equipment checked to reduce the risk of injury?

A

Equipment is checked to ensure it is in a good condition to be used.

77
Q

Why are facilities checked to reduce the risk of injury?

A

Facilities are checked to ensure it is safe to be used.

78
Q

Why is it important to warm up and cool down to reduce the risk of injury?

A

It prepares the body for exercise, stretches increase elasticity of muscles reducing the risk of muscle tears.

79
Q

Give an example of checking equipment is safe.

A

Boxing gloves are checked to ensure they are free from sharp objects.

80
Q

Give an example of checking facilities are safe.

A

A volleyball assistant wipes the floor occasionally to free it from slippery sweat.

81
Q

Identify the four phases of a warm up.

A

Pulse raising activity, stretching, sport specific drill and mental preparation.

82
Q

Identify the two phases of a cool down.

A

Pulse lowering activity and stretching.

83
Q

Identify a physical reason for completing a warm up.

A

Gradually increasing your heart and breathing rates ready for exercise.

84
Q

Identify a physical reason for completing a cool down.

A

Gradually decrease your heart and breathing rates, and removes lactic acid.

85
Q

Identify the two different forms of stretching and explain their difference.

A

Static and dynamic stretches. Static is stretching whilst stationary and dynamic is stretching whilst moving.

86
Q

Describe a soft tissue injury.

A

Soft tissue injuries are caused through high demands placed upon tendons, ligaments and /or muscles.

87
Q

Explain the difference between a sprain and a strain.

A

Sprain is an overstretch injury to a ligament, whereas a strain is an overstretch injury to a tendon or muscle.

88
Q

Describe an abrasion.

A

An abrasion is similar to a graze and is caused by friction of the skin against a rough surface.

89
Q

What is the technique to treat minor injuries.

A

Rest, ice, compression and elevation.

90
Q

Why is it important to compress and elevate an injury?

A

Compression and elevation helps to restrict blood flow to the injury which reduces swelling, bleeding and throbbing.

91
Q

Define a fracture.

A

Fractures are broken bones caused by a blow or severe twist.

92
Q

Describe an open (compound) fracture.

A

Broken bone that comes through the skin.

93
Q

Define an oblique fracture.

A

Fraction broken at an angle.

94
Q

Define a greenstick fracture.

A

Break only part way through the bone.

95
Q

Define a closed (impact) fracture.

A

Fracture in one line with no displacement.

96
Q

Define a comminuted fracture.

A

A fracture broken into more than two pieces.

97
Q

Identify an effect that anabolic steroids have on performers.

A

Able to train harder/recover faster. Can build muscle faster than normal.

98
Q

Give an example of an athlete who might take anabolic steroids.

A

Weightlifting, athletics.

99
Q

Identify a potential side effect of anabolic steroids.

A

Increased chance of heart attack, higher blood pressure, liver damage.

100
Q

Identify an effects that stimulants have on performers

A

Increased alertness, off set of lactic acid. Train for longer periods of time.

101
Q

Give an example of an athlete who might take stimulants.

A

Athletics, football.

102
Q

Identify a potential side effect of stimulus.

A

Insomnia, anxiety, irritability, irregular heart rate and high blood pressure.

103
Q

Identify an effect that narcotics have on performers.

A

Reduces pain and masks injury.

104
Q

Give an example of an athlete who might take narcotics.

A

All sports where athletics may incur an injury

105
Q

Identify a potential side effect of narcotics

A

Lose weight through increased fluid loss.

106
Q

Identify an effect that diuretics have on performers.

A

Boxing, Horse racing.

107
Q

Identify a potential side effect of diuretics.

A

Dehydration, dizziness, kidney failure, headaches.

108
Q

Identify an effect that peptide hormones have on performers.

A

Increase the number of red blood cells and oxygen capacity.

109
Q

Give an example of an athlete who might take peptide hormones.

A

Long distance events. Cycling, swimming, jogging.

110
Q

Identify a potential side effect of peptide hormones.

A

Thickens the blood and increases risk of a heart attack or stroke.

111
Q

Identify an effects that beta blockers have on performers.

A

Slows down heart rate, relaxing affect, more accurate fine motor skills.

112
Q

Give an example of an athlete who might take beta blockers.

A

Darts, snooker, archery.

113
Q

Identify a potential side effect of beta blockers.

A

Nausea, diarrhea, tiredness, depression, low blood pressure.

114
Q

Identify an effect that growth hormones have on performers.

A

Increase in muscle mass and size can lead to increased strength.

115
Q

Give an example of an athlete who might take growth hormones.

A

Weightlifting and athletics.

116
Q

Identify a potential side effect of growth hormone.

A

More oxygen is delivered to working muscles.

117
Q

Give an example of an athlete who might consider blood doping.

A

Long distance swimming, cycling or running.

118
Q

Identify a potential side effect of blood doping.

A

Kidney failure, allergic reactions and risk of blood clots.

119
Q

Identify what PAR-Q stands for

A

Physical Activity Readiness Questionnaire

120
Q

What is the purpose of a PAR-Q?

A

Provides information about any known medical conditions and lifestyle choices.

121
Q

Explain the importance of completing a PAR-Q prior to undertaking an exercise programme.

A

To `create a suitable and safe exercise programme.

122
Q

Identify information that should be assessed in a PAR-Q.

A

Resting heart rate, blood pressure, body mass index

(BMI) and medical family history.

GCSE PE (6 decks)

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