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GCSE PE > Physical Training (PAPER 1) > Flashcards

Physical Training (PAPER 1) Flashcards

1
Q

what is the deffinition of fitness?

A

The ability to meet the demands of the environment.

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2
Q

what is the deffinition of health?

A

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

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3
Q

what is the deffinition of exercise?

A

A form of physical activity done to maintain or improve health and/or fitness. It is not competitive sport.

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4
Q

what is the deffinition of performance?

A

How well a task is completed.

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5
Q

what is the deffinition of cardiovascular fitness?

A

The ability to exercise the body for long periods of time without tiring

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6
Q

in what sports do you need cardiovascular fitness?

A

rowing, marathon runnning and long distance swimming

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7
Q

what is the link between health, exercise, fitness and performance?

A

You can improve your health by taking part in exercise, as it builds up fittness levels, which in turn enables you to perform better.

Regular exercise helps keep you healthy by preventing illness.

Health problems caused by a lack of exercise and a sedentory lifestyle have increased.

Such conditions are called hypokinetic diseases, which include heart disease, high blood pressure and back pain.

Hypokinetic diseases can be relieved by taking exercise.

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8
Q

what is the deffinition of muscular strength?

A

The amount of force a muscle can exert against a resistance

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9
Q

in what sports do you need muscular strength?

A

weight lifing, rock climbing, rugby

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10
Q

what is the deffinition of muscular endurance?

A

the ability to use voluntary muscles many times without getting tired

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11
Q

in what sports do you need muscular endurance?

A

netball, swimming, cycling

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12
Q

what is the deffinition of body composition?

A

the percentage of body weight that is fat, muscle and bone

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13
Q

what is the deffinition of flexibility?

A

the range of movement around a joint

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14
Q

in what sports do you need flexibility?

A

dance, gymnastics, trampolining

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15
Q

what is the deffinition of agility?

A

the ability to control the movement of the whole body and change postion quickly

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16
Q

in what sports do you need agility?

A

boxing, fencing, football

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17
Q

what is the deffinition of balance?

A

being able to keep the body stable, while at rest or on motion

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18
Q

in what sports do you need balance?

A

yoga, gymnastics, dance

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19
Q

what are the two types of balance?

A

static - keeping the body stable whilst stationary
dynamic - keeping the body stable whilst moving

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20
Q

what is the deffinition of coordination?

A

the ability to use two or more body parts together

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21
Q

in what sports do you need coordination?

A

football (foot-eye), tennis (hand-eye), basketball (hand-eye)

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22
Q

what are the different types of coordination?

A

foot-eye, hand-eye, head-eye

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23
Q

what is the deffinition of power?

A

the ability to do strength preformances quickly, speed x strength

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24
Q

in what sports do you need power?

A

sprinting, hammer thrower, dance

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25
Q

what is the deffinition of speed?

A

the rate at which an individual can preform a movement or cover a distance

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26
Q

in what sports do you need speed?

A

sprinting, cycling, hurdles

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27
Q

what is the deffinition of reaction time?

A

the time between the presentation of a stimulus an the onset of movement

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28
Q

in what sports do you need reaction time?

A

running (start gun), swimming, netball

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29
Q

what are SMART targets?

A

S - specific
M - measurable
A - achievable
R - realistic
T - time based

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30
Q

what is a training threshold?

A

a safe and effective level to train at

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31
Q

what is the Aerobic Training Zone?

A

60%-80% of your MHR (Maximum heart rate), with oxygen

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32
Q

what is the Anaerobic Training Zone?

A

80%-90% of your MHR (Maximum heart rate), without oxygen

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33
Q

how do you use the Karvonen Formula to find out an individual’s optimum heart rate using your resting heart rate value?

A

Step 1: 220 - age (=MHR)
Step 2: MHR - RHR (= HRR)
Step 3: (HRR x training%) + RHR = target heart rate

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34
Q

what are the diffrent types of methods of training?

A

circuit training
continous training
fartlek training
interval training
plyometric training
weight training

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35
Q

what are the advantages and disadvantages of circit training?

A

advanatges:
Exercises can be matched to specfic needs
It can combine different components of fitness or you can focus on specific components of fitness - person specific
Therefore its suitable for a range of different athletes
Large groups can train at the same time - even if different fitness levels
Reduces Tedium
Can be done indoors or outdoors

disadvantages:
The circuit needs to be well planned to avoid repetition of muscle groups
can require a large space
can take a long time to set up
Other methods of training might be more suitable for training some components of fitness e.g Fartlek for cardiovascular, or weight training for strength

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36
Q

what are the advantages and disadvantages of continous training?

A

Advantages:
Improves aerobic fitness
Inexpensive
Can be done individually or in a group
Can be done in a variety of places and times
Can be adapted to individual needs
A wide range of activities can be used, including running, swimming, cycling, as well as exercise machines such as rowing machines
Can be adapted to use the FITT principle

Disadvantages:
Does not improve anaerobic fitness so games players would need other training as well
Some people find it boring
Outdoor training can be dependent on the weather

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37
Q

what components of fitness does circit training improve?

A

Circuit training can improve all components of fitness,
depending on the exercises included and how it is organised

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38
Q

what components of fitness does continous training improve?

A

cardiovascular fitness

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39
Q

what are the advantages and disadvantages of fartlek training?

A

Advantages:
Can be done over a variety of terrain – e.g sand dunes near a beach or in parkland and forests
Can include hill work, both up and down hills
Can include repetitions e.g. up the same hill several times
Programme can be very flexible
Rest periods can be included or the session can be continuous with intermittent fast and slow running.
It is suited to most games such as Rugby and Netball, as well as general fitness programmes.

disadvantages:
There may not be suitable terrain nearby, or only limited options, which could be boring.
The individual needs to be highly motivated
The coach may not be able to monitor the training unless they run with the athlete
Outdoor training can be dependent on the weather.

40
Q

what components of fitness does fartlek training improve?

A

speed, muscular endurance

41
Q

what are the advantages and disadvantages of interval training?

A

Advantages
Includes repeated sprint running or swimming which is anaerobic
Includes a rest period that allows recovery
Heart rates can be measured and shown in graphic form, so they can be evaluated and the quality of the session can be measured
Takes place over short periods
Includes repetitions of high quality work that raise heart rate to near maximum, which improves cardiovascular fitness

disdvantages:
Can be very intense so needs full commitment and motivation
Some people find repeating intervals boring
Outdoor training can be dependent on the weather

42
Q

what components of fitness does interval training improve?

A

strength, speed, muscular endurance and cardiovascular endurance

43
Q

what are the advantages and disadvantages of plyometric training?

A

Advantages
Improves explosive fitness e.g. power
Does not need expensive equipment
Exercises can be designed for the specific performance e.g. for the high jumper

Disadvantages
Need to be fit before you start plyometrics
Need knowledge of your event or a coach
Need to progress gradually, as rest and recovery are important

44
Q

what components of fitness does plyometric training improve?

A

power

45
Q

what are the advantages and disadvantages of weight training?

A

Advantages
Can be used to improve muscular strength, muscular endurance or power depending on how the programme is organised.
Programme can be created to improve specific muscle groups – for example a bench press develops the pectoral muscles
Easy to monitor progress and overload
Different equipment reduces boredom

Disadvantages
Need suitable facilities and equipment (can be expensive)
May need spotters (another person supporting)
Need knowledge of safety and technique - can lead to injury

46
Q

what components of fitness does weight training improve?

A

muscular strength, muscular endurance or power

47
Q

what is the deffinition of cardiovascualr fitness?

A

the ability to exercise the body for long periods of time without tiring.

48
Q

in what sports do you need cardiovascualr fitness?

A

long distance running, long distance swimming

49
Q

what are Principles of training?

A

Guidelines, that if applied, ensure that training is effective and result in positive adaptations.

50
Q

what are the Principles of training?

A

Specificity
Progressive Overload
Overtraining
Reversibility
Rest & Recovery
Training Thresholds

51
Q

what are individual needs?

A

A PEP should be designed to meet the needs of the individual to ensure they are appropriately challenged. To establish some of this information, a PAR Q may be used. factors may include
gender
age
longterm goals

52
Q

what is progressive overload and an example?

A

Gradually increasing the amount of overload by applying the FITT principle so that fitness gains occur without injury.
Example: increasing the number of shuttle runs each week in hockey training

53
Q

the FITT principal should be used to ensure a PEP delivers progressive overload but what is the FITT principal?

A

FITT Principle = Used to increase the amount of work the body does, in order to achieve overload.

54
Q

what happens if your body is not progressively overloaded?

A

no further improvements will take place and your fitness levels will plateau.

55
Q

what is the F in the FITT principal?

A

Frequency = how often you train

56
Q

what is an example of the Frequency in the FITT principal?

A

Increasing the number of training sessions you do from two to three per week

57
Q

what is the I in the FITT principal?

A

Intensity = how hard you train

58
Q

what is an example of the Intensity in the FITT principal?

A

Increasing the weight of the dumbbells you lift

59
Q

what is the T in the FITT principal?

A

Time = how long you train for

60
Q

what is an example of the Time in the FITT principal?

A

Increasing the number of sets or reps of an exercise

61
Q

what is the T in the FITT principal?

A

Type = the method of training you use

62
Q

what is an example of the Type in the FITT principal?

A

a runner switching between continuous and interval training

63
Q

what is Specifity?

A

training should be matched to the requirements of the activity that the performer is involved in

64
Q

what is an example of specifty?

A

Specificity in hockey might mean concentrating on cardiovascular endurance or agility. Cardiovascular endurance enables players to withstand the whole game, while agility helps them to change direction quickly while dribbling during a game.

65
Q

what is overtraing?

A

training beyond your body’s ability to recover

66
Q

what is an example of overtraining?

A

The hockey player trained 6 times a week, then got injured in her weekend match, resulting in her being unable to train for 4 weeks

67
Q

what is Reversibility?

A

fitness levels are lost when you stop exercising

68
Q

what is an example of Reversibility?

A

The football player injured her hamstring in a match, so she cannot train for 6 weeks - this will result in reversibility

69
Q

what is Rest & Recovery?

A

Rest = the period of time allotted to recovery
Recovery = repair of damage to the body caused by training or competition

70
Q

what is an example of rest and recovery?

A

the hockey player trains on a Monday, Wednesday and Thursday, plays on a Saturday and rests on a Tuesday, Friday and Sunday

71
Q

what is traing threshholds?

A

Training Threshold = a safe and effective level to train at

72
Q

how can can establish what your training thresholds should be:

A

Calculating your aerobic target zone
Using the Karvonen Formula

73
Q

what is the fitness test for rection time?

A

ruler drop test

74
Q

what is the fitnes test for balance?

A

stork stand test

75
Q

what is the fitnes test for power?

A

vertical jump test

76
Q

what is the fitnes test for muscular endurance?

A

1 min sit up test

77
Q

what is the fitnes test for agility?

A

illinois agility test

78
Q

what is the fitnes test for coordination?

A

wall throw test

79
Q

what is the fitnes test for speed?

A

30m sprint test

80
Q

what is the fitnes test for flexibility?

A

sit and reach test

81
Q

what is the fitnes test for muscular strength?

A

hand grip dynamoter test

82
Q

what is the fitnes test for cardiovascual fitness?

A

12 min cooper run test

83
Q

what is the fitnes test for cardiovascular fitness?

A

harvard step test

84
Q

How do we prevent injuries in PE lessons?

A

Kit checks
Use of safety equipment like crash mats
A warm-up and cool-down
Pitch inspection
Instructions about technique and safety

85
Q

what are some examples of protective equipment?

A

shin pads
gum shield
bicycle helmet
boxing gloves

86
Q

Correct clothing – what should I wear?

A

Comfortable clothing that allows a full range of movement.
No clothing that could injure an opponent (or team mate).
Jewellery should be removed or taped over if cannot be removed.
Protective gear appropriate to the activity should be worn - this is sometimes compulsory as part of the rules e.g shin pads in football.

87
Q

why should you wear the correct footwear?

A

to help preformance
its a lot safer

88
Q

what are 2 examples of specialist footwear?

A

In contact invasion games it is easy to see why this is so e.g football boots have studs to give grip.
Another example: Sprinters need sprinting spikes for better grip to help them run faster whereas road runners e.g marathon need special footwear as pounding the roads takes its toll on the feet, ankles, knees and hip joints as well as the leg muscles especially the gastrocnemius.

89
Q

why is it important to check equipment and facilities

A

Before sporting activity commences, organisers or match officials must check that the playing area is safe and secure and that any equipment is in good condition.
The specific checks needed will vary considerable according to the activity for example pitches must be checked for glass and other sharp objects, sports halls need to be checked for wet or damaged floors and markings are clearly visible.

90
Q

why is it important to play to the rules of competition

A

All games and sports have rules so that there can be fair competition. Rules help to ensure safety, structure, enjoyment and help games to flow. Players can be heavily fined and/or banned for overaggressive play outside the rules and spirit of ‘fair play’. Over aggression or professional fouls can cause serious injuries, which could threaten a players career.

91
Q

why is the PAR-Q so important?

A

It will identify the small number of adults for whom physical activity may be inappropriate or those that should receive medical advice to find out what activity may be most suitable
A medical examination may also be advisable. This preparation should highlight any potential problems that could determine which activity to choose and how often to take part.

92
Q

what is the correct use of the ‘Principles of Training’

A

If you are planning a PEP. You should make sure that it is planned to allow you to meet your ‘individual needs’
You should also apply FITT at the appropriate level for you and your fitness level. Your training should not be too often (frequency) – if you are just starting a programme then 3 times a week should be appropriate. You should not push yourself too hard, too soon (Intensity) – eg a run should not be too fast or too slow. Start with 20 mins in your target zone (Time) and finally choose the best method of training for you and your current fitness level (Type)
Specificity is vital. Training for your particular activity and using the most appropriate training methods for you will help you achieve the best results.
You must build time for rest and recovery into your programme as this is when training adaptations take place.
You will always want to avoid reversibility and to avoid overtraining causing injury and illness.

93
Q

why is warming up important?

A

By warming-up properly you will reduce the risk of soft tissue injuries like pulled muscles, strains and sprains.
The aim of a good warm-up is to gradually prepare the body for exercise.

94
Q

what are three stages of a warm up?

A

A thorough warm-up should consist of three main stages:
• Pulse Raiser
• Stretches
• Drills (Sport Specific)
Psychologically prepare

95
Q

why is cooling down so important?

A

A cool-down should consist of some light aerobic work followed by stretches. Remember that cooling down serves not to prevent injury but to disperse lactic acid, preventing muscles and joints becoming stiff and sore

GCSE PE (10 decks)

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