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Physical Education > Physical Training > Flashcards

Physical Training Flashcards

To learn about training types etc:

1
Q

what is agility

A

the ability to move and change direction quickly while maintaining control

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2
Q

what is balance

A

the maintenance of the centre of mass over the base of support

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3
Q

what is cardiovascular endurance

A

the ability of the heart and lungs to supply oxygen to the working muscles.

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4
Q

what is co-ordination

A

the ability to use 2 or more different body parts of the body together, smoothly and efficiently.

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5
Q

what is flexability

A

the range of movements possible at a joint

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6
Q

what is muscular endurance

A

the ability of a muscle or muscle group to undergo repeated contractions while avoiding fatigue

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7
Q

what is power

A

it is the product of strength and speed: Power= Strength x Speed

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8
Q

what is reaction time

A

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

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9
Q

what is speed

A

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

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10
Q

what is strength

A

the ability to overcome a resistance

strength is in forms of: Static, dynamic, explosive, maximal

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11
Q

what is health

A

A state of complete physical, mental and social well-being and not having a disease

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12
Q

what is ill health

A

A state of poor physical mental and/or social well being

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13
Q

what is fitness

A

the ability to meet or cope with the demands of the environment

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14
Q

what is the test for agility

A

illiniois agility test

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15
Q

what is the test for balance

A

stork balance

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16
Q

what is the test for cardio vascular endurance

A

the multi stage fitness test

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17
Q

what is the test for co-ordination

A

the wall toss test

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18
Q

what is the test for flexibility

A

the sit and reach test

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19
Q

what is the test for muscular endurance

A

the sit up bleep test

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20
Q

what is the test for power/ explosive strength

A

the vertical jump test (anaerobic power)

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21
Q

what is the test for reaction time

A

ruler drop test

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22
Q

what is the test for maximal strength

A

one rep max

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23
Q

what is the test for speed

A

30m sprint

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24
Q

what is the test for strength

A

handgrip dynamometer`

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25
Q

what are the reasons for carrying out fitness tests

A

identify strengths and weaknesses
monitor improvement
motivate and set goals
to show a starting level of fitness

26
Q

what are the limitations of the components of fitness tests

A

non sport specific to general
may not replicate movement of actual activity
may not replicate competitive conditions

27
Q

what does S.P.O.R.T stand for

A

specificity
progressive overload
reversibility
tedium

28
Q

what does F.I.T.T stand for

A

Frequency
intensity
time
type

29
Q

what is specificity

A

making the training specific to the sport being played or the movements being used

30
Q

what is progressive overload

A

gradual increase in training to fitness gains can occur without injury potential. overload is the increase of stress put on the body

31
Q

what is Plateauing

A

this is where you progress to a certain level and get stuck there before being able to move on

32
Q

what is reversibility

A

losing fitness levels when you stop exercising

33
Q

what is tedium

A

boredom that can occur from training the same way every time: variety is needed

34
Q

what is progression

A

gradually increasing the amount of training you do

35
Q

what is circuit training

A

circuit training consists of a number of different exercises or activities arranged in a circuit

36
Q

what is continuous training

A

continuous training is exercise that’s done at a constant rate without any rests

37
Q

what is fartlek

A

fartlek is a training that uses a variety of speed terrain and work/ rest ratios

38
Q

what is high intensity interval training (HIIT)

A

HIIT involves periods of exercising hard. it commonly involves running

39
Q

what is static stretching

A

A stretch held in an isometric contraction for up to 30 seconds improves flexibility

40
Q

what is weight training

A

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

41
Q

what is plyometric training

A

plyometric training involves bounding or depth jumping.

42
Q

how do you calculate maximum heart rate

A

220-age=maximum heart rate

43
Q

what is the aerobic training zone

A

60-80% of maximum heart rate

44
Q

what is the anaerobic training zone

A

80-90% of maximum heart rate

45
Q

three main factors of circuit training

A

work time,
rest time
actual content

46
Q

what are the factors you can adjust in weight training

A

the number of reps and sets you do. Another important factor is your one rep max

47
Q

how to train for strength/ power training

A

high weight low reps
should be above 70% one rep max
3 sets of 4-8 reps

48
Q

how to train for muscular endurance

A

low weight high reps
below 70% of one rep max
3 sets of 12-15 reps

49
Q

how to prevent injury

A 
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
50
Q

what is high altitude training

A

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

51
Q

advantages of high altitude training

A

your body is more efficient at supplying O2

52
Q

disadvantages of high altitude training

A

effects disappear quite quickly

there are only a few places in the world that it’s possible expensive to travel and accommodation

53
Q

what do you do in pre-season (preparation)

A

you prepare for the upcoming season
aim to improve fitness possible aerobic
training intensifies as you come closer to the season

54
Q

what do you do in competition season (peak/playing season)

A

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

55
Q

what do you do in post season (transition)

A

effective rest

light aerobic exercise to maintain general fitness levels

56
Q

what should an effective warm up consist of

A 
gradual pulse raising
stretching
skilled based practices
mental preparation
activity to increase O2 to the working muscles
57
Q

what are the benefits of an effective warm up

A

increases body temperature
increases range of movement possible
psychological preparation
reduces injury

58
Q

what should an effective cool down consist of

A

maintain breathing and heart rate through a light jog/walk
gradually reduce the intensity of the activity
stretching

59
Q

what are the benefits of a cool down

A

Allows the body to recover
removal of lactic acid, CO2 and other waste products
helps to prevent (doms) delayed on set muscles soreness

60
Q

what is Qualitative data

A
  • 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
61
Q

what is Quantitative data

A

this is a measurement which can be quantified as a number such as time in seconds, or goals scored or achieved, no opinions expressed

Physical Education (8 decks)

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