Physical training Flashcards
what is agility?
ability to change direction quickly whilst maintaining control
what is coordination?
ability to move two or more body parts together smoothly and efficiently
what is muscular endurance?
ability of a muscle to undergo repeated contractions without fatigue.
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
what is cardiovascular endurance?
ability of the heart and lungs to supply oxygen to the working muscles
what is flexibility?
the range of movement possible at a joint
what is reaction time?
time taken to initiate a response to stimuli
what is balance?
ability to maintain the centre of mass over a base of support
what is power/explosive strength?
the product of strength and speed
what is maximal strength?
largest force possible in a single maximal contraction
what is static strength?
holding a weight in a position of stillness
what is dynamic strength?
strength you need to support the body over a prolonged period of time.
what are the key principles of training?
Specificity Progressive Overload Reversibility Tedium
What are the key principles of overload?
Frequency
Intensity
time
type
What are the reasons for fitness testing?
> identify strengths and weaknesses
monitor improvement
Show starting levels of fitness
provide variety in a training programme
What are the limitations of fitness testing?
> tests often not sport specific
do not replicate movements of activity
many tests have questionable reliability
do not replicate competitive conditions needed in sports
what does a good warmup include?
- gradual pulse raiser e.g. jog, light swim to increase amount of oxygen to working muscles
- stretching of all relevant muscles
- skill-based practices
- mental preparation- arousal control techniques
what does a good cool down include?
- An activity to maintain an elevated breathing and heart rate e.g. walk, jog
- gradual reduction in intensity e.g. jog to light jog to walk
- stretching of all main muscles used in activity
what are the benefits to a cool down?
> Can help to prevent DOMS
helps with the removal of lactic acid, carbon dioxide and waste products
allows the body to start to recover after exercising
what are the benefits to a warm up?
> less chance of injury
stretching will increase range of movement possible
Will be focused and psychologically prepared
increase in the amount of oxygen being carried to working muscles
what are the three seasons in sport?
> pre-season- aerobic fitness
playing season- maintaining fitness levels
post-season- light aerobic training
what is circuit training?
a series of exercise performed one after the other with a rest in between
what is continuous training?
exercising for a sustained period of time without rest
what is plyometric training?
bounding, hopping or jumping to increase power
what is weight training?
the use of weights, resistance machines or any object that can be safely lifted
what is static stretching?
a way to stretch to increase flexibility - holding a stretch for 30 seconds
what is fartlek training?
varying speed, terrain and work
what is interval training?
periods of intense exercise then periods of rest or low intensity exercise
How do we test for agility?
Illinois agility test
How do we test for strength?
Handgrip dynamometer test
How do we test for speed?
30 metre sprint test
How do we test for balance?
Stork stand test
