Physical Training Flashcards
Performance
How well a task is completed
Health
A state of complete mental, physical and social well-being not merely the absence of disease or infirmity
Body Composition
The percentage of body weight that is fat, muscle and bone
Flexibility
The range of motion available at a joint
Muscle Strength
The maximum amount of force a muscle can exert against a resistance
Fitness
The ability of the body to meet the demands of the environment.
Speed
The ability to move a body part quickly
Reaction Time
The time between stimulus and movement in response to it.
Power
The ability to exert maximum strength quickly (speed x strength)
Coordination
The ability to use two or more body parts at the same time, efficiently and smoothly
Balance
The ability to retain the body’s centre of mass above the base of support
Agility
The ability to change direction with speed whilst maintaining control
Advantages of Having Good Fitness
Better cope with the daily demands of your environment
Reduces the chances of being affected by illness
More likely to feel happy
Have a better chance of improving your social life
Despite having good fitness
You can still become unwell (suffer from poor health), even if you are very fit.
Ill health can negatively affect fitness. For example, a performer may be too unwell to train, which means they lose their fitness.
An increase in fitness will not always stop you from becoming ill, so your health can still suffer.
Which of the following factors can negatively affect fitness?
Lack of Sleep, Illness
Static Balance
is balance while still
Dynamic Balance
is balance while moving
Explosive strength
The combination of strength x speed.
Dynamic strength
The ability of the muscle or muscle group to contract repeatedly and not tire out.
Static strength
The ability to hold a body part in a static position.
Maximal strength
The largest force possible in a single contraction.
State how a basketball player will use agility in their sport
The player will sidestep to change direction quickly with control to avoid being tackled when dribbling down the court.
Give an example of Coordination in sport
This includes hitting a cricket ball with a bat (hand-eye coordination), kicking a football (foot-eye coordination) and coordinating your arms and legs to dribble a basketball (arms-legs coordination).
Example of Flexiblity
a gymnast needs a very good range of flexibility to perform routines involving the splits.
Example of Cardiovascular endurance
Running around the pitch for 90 minutes.
Example of Static Balance
Dynamic balance can be seen when a performer skis or snowboards downhill. The performers try to stay upright as they move through the course.
Example of Dynamic Balance
Dynamic balance can be seen when a performer skis or snowboards downhill. The performers try to stay upright as they move through the course.
Example of Muscular Endurance
Middle distance runners, rowers or swimmers need this. This is because they need muscular actions that are repeated over and over again.
Example of Power
This can be used in explosive (quick burst) actions such as shooting or passing in football, smashing or spiking a volleyball, throwing a discus with power or punching in boxing. In all of these examples, explosive (quick burst) action is needed to create power.
Example of Reaction Time
The best example of reaction time is the time taken from the sound of the gun that starts the 100m sprint to a performer starting to move.
Example of Speed
An example of speed is shown in the 100m race. This is the time it takes to cover the 100m.
Example of Maximal Strength
an example of this in sport would be one single punch in boxing.
Example of Static Strength
this is shown during a scrum in rugby when both teams are pushing against each other and applying the same force (not moving).
Explain why Flexibility is needed Basketball
Flexibility is the range of movement at a joint it will allow you to stretch further, for example to get a rebound if a shot is missed
Alex has joined a rowing club and trains 3x a week improving his muscular endurance. Explain how you can use muscular endurance in Alex’s training sessions.
Muscular endurance is the ability to repeatedly undergo muscle contractions avoiding fatigue. Ashley will use the endurance in his arms to keep his arm working as he rows allowing to do the 3k without rest.
Why does Ronaldo need Cardiovascular endurance in a World Cup Final
Ronaldo needs to play 90+ minutes perhaps extra time without tiring if he is to maintain the quality of his performance throughout.
What is the name of a test used to record starting points for the various elements of an athlete’s performance?
Baseline Test
What are the limitations of fitness testing?
Does not recreate competitive conditions
Not sport specific
Not always reliable
For which sport would a stork balance test be most appropriate?
Gymnast
A one-rep max test is used to measure maximal strength. For which of the following athletes would a one-rep max test be most appropriate? A. Roger Federer B. Michael Jordan C. Jesse Lingard D. Anthony Joshua
Anthony Joshua (Boxer)
Reasons for Fitness Testing
Discover strength and weaknesses Track Progress Prevent Tedium Set Baselines Motivational Tool Comparisons
The acronym TEST can be used to remember the reasons for fitness testing. Can you think what this acronym stands for?
Training programmes can tell a performer what needs to be improved.
Evaluation of strengths and weaknesses in performance.
Setting goals can motivate performers.
Tedium (boredom) can be prevented by adding tests into sessions.
What is Continuous Training
steady, low moderate intensity for a prolonged period of time. usually aerobic and good for improving cardio vascular endurance. e.g JOGGING
What is Fartlek Training
SPEED PLAY - continuous steady training with periods of higher intensity. adding variety to training developing cCV endurance. e.g. jogging with sprints
What is Interval Training
Physical training involving alternating stages of high and low intensity activity
What is continuous training
Training in the aerobic Target Zone with no rest periods (at least 15 mins)
Why might Marcus Rashford use Fartlek Training
(mimics the game) have to change speed during games. Ie. Jogging to Walking to Sprinting
Advantages of Fartlek training
- Can be done on a variety of terrains
- Can include hill work
- Can include repetitions
- Programmes can be very flexible
- Rest periods can be included or the session can be continuous
- It is suited for most games
Disadvantages of Fartlek training
- There may not be suitable terrain nearby or limited options, which could be boring
- The individuals need to be highly motivated
- The coach may not be able to monitor the training unless they run with the athlete
- Depends on the weather
Advantages of continuous training
- Improves cardiovascular fitness
- Inexpensive
- Can be done individually or in a group
- Suitable for improving health and fitness
- can be done in a variety of places and times
- can be adapted to individual needs
- A wide range of activities can be used
- can be adapted to the FIIT principle
Disadvantages of continuous training
- Does not improve anaerobic fitness (not good for games players)
- some people find it boring
- Outdoor training can be dependent on the weather
Circuit training
Involves a number of exercises, arranged to avoid exercising the same muscle groups consecutively
What does circuit training improve
Muscular endurance and cardiovascular fitness
Who is circuit training best suited for?
Footballers, boxers, badminton and tennis players
Advantages of circuit training
- It combines muscular endurance, power, speed and cardiovascular fitness
- Good for all-round fitness
- includes aerobic and anaerobic activities
Disadvantages of circuit training
- needs careful planning
- it’s hard to pace yourself
- needs to be specific
What does interval training improve?
Speed and cardiovascular fitness
What sports are interval training good for?
Swimming, athletics and team games
Why might Anthony Martial use interval training
Mimics game from high intensity to low intensity situations
Advantages of interval training
- can be anaerobic
- allows recovery
- heart rates can be measure ans shown in graphical form, so they can be evaluated and the quality of the session can be compared
- takes place over short periods of bursts
- can raise the heart rate to near maximum which improves cardiovascular fitness
Disadvantages of interval training
- needs full commitment and motivation
- can be boring
- depends on weather
Plyometrics
Exercises where muscles use maximum force in short intervals of time
What does plyometrics improve?
Power, speed and strength
Who would benefit from plyometrics
- a high jumper
- a javelin thrower
- a rugby forward
Advantages of plyometrics
- improves power (explosiveness)
- doesn’t need expensive equipment
- can be designed for the specific performance
Disadvantages of plyometrics
- need to be fit
- need knowledge of your event or a coach
- need to progress gradually as rest and recovery are important
Weight/Resistance Training
Uses progressive resistance
What does weight training improve?
- muscular strength
- muscular endurance
- speed
- develop muscle size
- rehabilitate after injury or illness
What sports are best suited for weight training?
weight training?
- Athletics speed and jumping events
- distance runner (muscular endurance)
Advantages of weight training
- improves muscular strength, muscular endurance or power
- wide variety of exercises to choose from
- can be specific to a muscle group
- easy to monitor progress and Overload
Disadvantages of weight training
- need suitable facilities
- need specific equipment
- may need spotters
- need knowledge of safety and technique
Principles of training (SIDOF)
- Specificity
- Intensity
- Duration
- Overload
- Frequency
Specificity
- relates to tailoring a training program to the specific demands of an athletes sport and position
- training should be specific to the energy system(s), fitness components and major muscle groups and actions for a particular activity
Intensity
- level of exertion being applied during the work phase of a training session
- should replicate both of what is observed during the game analysis as well as what is required to train specific energy systems and fitness components
Duration
- length of a training program
- length of the actual training session
- minimum time a training program needs to be performed before chronic adaptations can occur
- length of time of a bout of exercise during a training session
Overload
Making the body work harder than normal in order to improve.
E.g. Increase intensity - instead of working at 50% I now work at 75% of maximum.
Reversibility
Exercise needs to be maintained otherwise fitness is lost. ‘Use it or lose it.’
E.g. I was injured and I lost fitness or I stopped training.
Tedium
To stay motivated training and exercise must be varied.
E.g. Use different methods of training.
How to carry out the Vertical Jump Test - Power
Participant stands sideways onto wall and measures height with an up-stretched arm
Participant jumps as high as possible and marks wall at peak of the jump on three occasions
The average distance between the standing and jumping height is taken as the score
How to carry out the Standing stork test - Balance
Participant places their hand on hips and one foot on inside knee of the opposite leg
Participant raises their heel and holds the balance for as long as possible
The score is taken as the total time the participant held the balance successfully
How to carry out the Ruler drop test - Reaction time
Hold a 30 cm ruler above the open hand of the participant
The 0 cm mark must be directly between the thumb and index finger
Non-participant drops the ruler with no warning and participant catches
The score is taken from where the top of the thumb hits the ruler after three tests provides an average
How to carry out the Hand grip dynamometer - Strength
Grip with dominant hand
Apply maximum force while arm is straight in front of the body
Repeat three times while non-participant records the maximum force reading
How to carry out the One rep max test - Maximal Strength
Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press
Lift a weight that is more than the training weight
Rest for 5 – 10 minutes then select a heavier weight
Repeat the process until a weight is selected that can only be lifted successfully for one rep
How to carry out the Multi-stage fitness test - Cardiovascular Endurance
Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents the completion of two to three shuttles
How to carry out Sit and reach test - Flexibility
Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score
How to carry out 30 metre sprint test - Speed
Mark out a 30 metre distance on an even, firm surface
Participant takes a rolling start so that they are running at full speed as they hit the start line
Ensure accurate timing by using two timers
How to carry out 60 second press-up test - Muscular Endurance
On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds
Elbows moving from the locked, straight position to 90 degrees of flexion
Non-participant counts the completed actions and judges that all actions are full
How to carry out the Illinois agility test
comprises a weave running course which has to be marked by cones which has to be completed in the shortest time possible.
Participant starts in a face-down lying position at the start line
Ensure accuracy of timing with two timers at the finish line
How to carry out the 60 second sit-up bleep test - Muscular Endurance
On a cushioned surface the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period
Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground
Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full
How to carry out the Alternate hand wall toss test - Coordination
Participant stands exactly two metres from a smooth-surfaced wall
Participant throws the ball with one hand and catches with the other and repeats
Non-participant counts number of successful catches in 30 seconds
Define Frequency,Intensity,Time
Frequency - how often you train ie. once a week
Intensity - How hard you train
Time - How long you train ie. 30 mins
Name a fitness test for Cardio and explain how you could evaluate your performance quantitatively and qualitatively
Multi Stage Fitness Test can be quantitative as it is measured in levels and beeps. And qualitative as you feel whether you did good or not.
Long Term Effects of Exercise
Improved Stamina
Bradycardia
Body Shape may change become leaner
Identify a suitable training type to increase flexibility
Static stretching and the safety precautions that should be taken are include a pulse raiser before stretching and avoid over stretching
Why is fitness testing carried out
As a motivational tool
Identify Strengths and Weaknesses
Monitor Progress
Lactic Acid Production occurs when a athlete's body is: A- Digesting A Large Meal B - Working Aerobically C - Working Anaerobically D- Sitting still for a long time
C - Working Anaerobically
Evaluate the importance of muscular endurance to a trampoline performer when
performing a routine.
Muscular endurance is the ability of a muscle or muscle group to undergo repeated contractions
avoiding fatigue.
It’s important as the body is constantly moving uses arms and legs throughout
Marks could be lost in a competitive routine if muscles fatigue and cause loss of technique
Power more important
power needs to be generated off of the bed to gain the height required
Outline what static strength is and using a sport of your choice, justify why it is important to performers in that sport.
Static strength is the ability to apply a force where the length of the muscle does not change and there is no visible movement at a joint. Ie During a Handstand in Gymnastics if a handstand is not held the move is incorrect marks could be deducted in a competition the
proceeding move may not be possible.
Evaluate how appropriate an ice bath may be to aid the recovery of a performer immediately after a game of badminton.
A method used for recovery purposes to remove lactic acid procedures for using an ice bath
Involves sitting in ice cold water for between 5–20 minutes. Recovery may be needed after badminton due to lactic acid build. Rallies can be long and exhaustive and the Ice Bath can help relieve DOMS. However Ice Baths may not be always avaliable an alternative way may be a massage could also help relieve DOMS.
Aerobic Exercise Definition
Sustained Exercise
Anaerobic Exercise Definition
Short Intense Exercise
Word equation for Aerobic exercise
Glucose + oxygen → carbon dioxide + water (+ energy)
What activity is Aerobic
Longer Duration, Low Intensity Activities, Long Distance Running. Walking or Jogging at moderate intensity.
What is the equation for Anaerobic respiration
Glucose → lactic acid (+ energy).
Examples of Anaerobic activities
High Intensity 100M Javelin Shot Put Sprinting for the ball
After exercise, how long should cool down exercises such as walking or static stretching be carried out for?
5-10 mins
Examples of cool down activities
Static Stretching
Walking or Jogging
Effects of exercise
Fatigue
DOMS
Lightheadedness
Disadvantages of Cool-Downs
Might not be motivated to cool down after strenuous activity.
Can be time consuming
Advantages of Cool -Downs
Can easily become a routine
Easy to do
Free
Don’t need any equipment
How can you manipulate your diet by rehydration after exercise
- Water or Isotonic Drinks should be consumed to replaced fluids lost. - If not could lead to becoming Dehydrated,Dizziness and Nausea
How can you manipulate your diet by Carbohydrates after exercise
Food high in Carbs should be used to replace glycogen stores.
Example Endurance Performers such as marathon runners, manipulate their diets like this.
Why are Ice Baths good
Putting the body in a ice bath will cause the blood become narrower and flush out waste products (lactic acid). To reduce swelling.
When the performer steps out of the bath, their muscles return to a warmer temperature and the blood flowing through them is now cleaner (fewer waste products). This delivers oxygen and nutrients to the muscles to help repair them.
Why are massages good
Rubbing and kneading a performer’s muscles can relax the muscles and cause blood to flow.
This blood flow can help remove waste products (lactic acid), speed up recovery and prevent DOMS.
Downsides to massages
Massages can be expensive and some people may not have the knowledge to perform a massage.
Downsides to Ice Baths
Not everyone has an ice bath and it’s time consuming
Immediate Effects of Exercise
- Body Temp +
- Heart Rate +
- Increase in Breathing Rate +
What happens in the body during exercise to cool down?
Sweating
Vasodilation of Arteries
Long Term effects of Exercise
Muscular endurance + Muscle Size + Hypertrophy of Muscles Hypertrophy of Heart Bradycardia Cardiovascular Endurance Weight Loss
What would be the best way to increase muscle size through weight training?
High Numbers of Sets
Low Number of Reps
Why does weight loss occur in the long term as a consequence of exercise?
This is because the body breaks down fat stores to use the glucose for energy.
Why is a triathlete more likely to manipulate their carbs intake compared to a 100m runner
The triathlete will use a lot of carbohydrates to complete his race therefore his carbs needs to be replaced otherwise he won’t have enough energy to compete again. The 100m is a shorter and more intense so won’ t use the same amount of carbs as triathlete. A 100M SPRINTER IS THEREFORE LESS IN NEEDS OF CARBS
Short Term effects of exercise
Tiredness/Fatigue Lightheadedness Nausea DOMS Cramp
