Physical Training Flashcards
To learn about training types etc:
what is agility
the ability to move and change direction quickly while maintaining control
what is balance
the maintenance of the centre of mass over the base of support
what is cardiovascular endurance
the ability of the heart and lungs to supply oxygen to the working muscles.
what is co-ordination
the ability to use 2 or more different body parts of the body together, smoothly and efficiently.
what is flexability
the range of movements possible at a joint
what is muscular endurance
the ability of a muscle or muscle group to undergo repeated contractions while avoiding fatigue
what is power
it is the product of strength and speed: Power= Strength x Speed
what is reaction time
the time taken to initiate a response to a stimulus, that is, the time from the initiation of the stimulus to starting to initiate a response
what is speed
the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quick as possible
what is strength
the ability to overcome a resistance
strength is in forms of: Static, dynamic, explosive, maximal
what is health
A state of complete physical, mental and social well-being and not having a disease
what is ill health
A state of poor physical mental and/or social well being
what is fitness
the ability to meet or cope with the demands of the environment
what is the test for agility
illiniois agility test
what is the test for balance
stork balance
what is the test for cardio vascular endurance
the multi stage fitness test
what is the test for co-ordination
the wall toss test
what is the test for flexibility
the sit and reach test
what is the test for muscular endurance
the sit up bleep test
what is the test for power/ explosive strength
the vertical jump test (anaerobic power)
what is the test for reaction time
ruler drop test
what is the test for maximal strength
one rep max
what is the test for speed
30m sprint
what is the test for strength
handgrip dynamometer`
what are the reasons for carrying out fitness tests
identify strengths and weaknesses
monitor improvement
motivate and set goals
to show a starting level of fitness
what are the limitations of the components of fitness tests
non sport specific to general
may not replicate movement of actual activity
may not replicate competitive conditions
what does S.P.O.R.T stand for
specificity
progressive overload
reversibility
tedium
what does F.I.T.T stand for
Frequency
intensity
time
type
what is specificity
making the training specific to the sport being played or the movements being used
what is progressive overload
gradual increase in training to fitness gains can occur without injury potential. overload is the increase of stress put on the body
what is Plateauing
this is where you progress to a certain level and get stuck there before being able to move on
what is reversibility
losing fitness levels when you stop exercising
what is tedium
boredom that can occur from training the same way every time: variety is needed
what is progression
gradually increasing the amount of training you do
what is circuit training
circuit training consists of a number of different exercises or activities arranged in a circuit
what is continuous training
continuous training is exercise that’s done at a constant rate without any rests
what is fartlek
fartlek is a training that uses a variety of speed terrain and work/ rest ratios
what is high intensity interval training (HIIT)
HIIT involves periods of exercising hard. it commonly involves running
what is static stretching
A stretch held in an isometric contraction for up to 30 seconds improves flexibility
what is weight training
weight training could be either power or strength and muscular endurance you need to be sure you use the proper technique to stay safe. Also a spotter is needed
what is plyometric training
plyometric training involves bounding or depth jumping.
how do you calculate maximum heart rate
220-age=maximum heart rate
what is the aerobic training zone
60-80% of maximum heart rate
what is the anaerobic training zone
80-90% of maximum heart rate
three main factors of circuit training
work time,
rest time
actual content
what are the factors you can adjust in weight training
the number of reps and sets you do. Another important factor is your one rep max
how to train for strength/ power training
high weight low reps
should be above 70% one rep max
3 sets of 4-8 reps
how to train for muscular endurance
low weight high reps
below 70% of one rep max
3 sets of 12-15 reps
how to prevent injury
warm up appropriate clothing footwear hydration should always be maintained stretch don't over stretch of bounce correct technique at all times rests between sessions to allow recovery
what is high altitude training
usually takes place above 2000m
the body adapts by making more red blood cells to carry O2
additional O2 gives endurance athletes an advantage when they return to sea level to compete
advantages of high altitude training
your body is more efficient at supplying O2
disadvantages of high altitude training
effects disappear quite quickly
there are only a few places in the world that it’s possible expensive to travel and accommodation
what do you do in pre-season (preparation)
you prepare for the upcoming season
aim to improve fitness possible aerobic
training intensifies as you come closer to the season
what do you do in competition season (peak/playing season)
maintain fitness
working on specific skills for the best playing performance
do particular drills taking into account of strengths and weaknesses of up coming opponents
what do you do in post season (transition)
effective rest
light aerobic exercise to maintain general fitness levels
what should an effective warm up consist of
gradual pulse raising stretching skilled based practices mental preparation activity to increase O2 to the working muscles
what are the benefits of an effective warm up
increases body temperature
increases range of movement possible
psychological preparation
reduces injury
what should an effective cool down consist of
maintain breathing and heart rate through a light jog/walk
gradually reduce the intensity of the activity
stretching
what are the benefits of a cool down
Allows the body to recover
removal of lactic acid, CO2 and other waste products
helps to prevent (doms) delayed on set muscles soreness
what is Qualitative data
- involves opinions relating to the quality of the performer rather than the quantity (such as the score you achieved)
- non of the fitness tests would result in qualitative data
- if you were to take part in a gymnastics comp your routine score would be qualitative data
what is Quantitative data
this is a measurement which can be quantified as a number such as time in seconds, or goals scored or achieved, no opinions expressed
