Physical Training (PAPER 1) Flashcards
what is the deffinition of fitness?
The ability to meet the demands of the environment.
what is the deffinition of health?
A state of complete emotional, physical and social well-being, not merely the absence of disease and infirmity.
what is the deffinition of exercise?
A form of physical activity done to maintain or improve health and/or fitness. It is not competitive sport.
what is the deffinition of performance?
How well a task is completed.
what is the deffinition of cardiovascular fitness?
The ability to exercise the body for long periods of time without tiring
in what sports do you need cardiovascular fitness?
rowing, marathon runnning and long distance swimming
what is the link between health, exercise, fitness and performance?
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.
what is the deffinition of muscular strength?
The amount of force a muscle can exert against a resistance
in what sports do you need muscular strength?
weight lifing, rock climbing, rugby
what is the deffinition of muscular endurance?
the ability to use voluntary muscles many times without getting tired
in what sports do you need muscular endurance?
netball, swimming, cycling
what is the deffinition of body composition?
the percentage of body weight that is fat, muscle and bone
what is the deffinition of flexibility?
the range of movement around a joint
in what sports do you need flexibility?
dance, gymnastics, trampolining
what is the deffinition of agility?
the ability to control the movement of the whole body and change postion quickly
in what sports do you need agility?
boxing, fencing, football
what is the deffinition of balance?
being able to keep the body stable, while at rest or on motion
in what sports do you need balance?
yoga, gymnastics, dance
what are the two types of balance?
static - keeping the body stable whilst stationary
dynamic - keeping the body stable whilst moving
what is the deffinition of coordination?
the ability to use two or more body parts together
in what sports do you need coordination?
football (foot-eye), tennis (hand-eye), basketball (hand-eye)
what are the different types of coordination?
foot-eye, hand-eye, head-eye
what is the deffinition of power?
the ability to do strength preformances quickly, speed x strength
in what sports do you need power?
sprinting, hammer thrower, dance
what is the deffinition of speed?
the rate at which an individual can preform a movement or cover a distance
in what sports do you need speed?
sprinting, cycling, hurdles
what is the deffinition of reaction time?
the time between the presentation of a stimulus an the onset of movement
in what sports do you need reaction time?
running (start gun), swimming, netball
what are SMART targets?
S - specific
M - measurable
A - achievable
R - realistic
T - time based
what is a training threshold?
a safe and effective level to train at
what is the Aerobic Training Zone?
60%-80% of your MHR (Maximum heart rate), with oxygen
what is the Anaerobic Training Zone?
80%-90% of your MHR (Maximum heart rate), without oxygen
how do you use the Karvonen Formula to find out an individual’s optimum heart rate using your resting heart rate value?
Step 1: 220 - age (=MHR)
Step 2: MHR - RHR (= HRR)
Step 3: (HRR x training%) + RHR = target heart rate
what are the diffrent types of methods of training?
circuit training
continous training
fartlek training
interval training
plyometric training
weight training
what are the advantages and disadvantages of circit training?
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
what are the advantages and disadvantages of continous training?
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
what components of fitness does circit training improve?
Circuit training can improve all components of fitness,
depending on the exercises included and how it is organised
what components of fitness does continous training improve?
cardiovascular fitness
what are the advantages and disadvantages of fartlek training?
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.
what components of fitness does fartlek training improve?
speed, muscular endurance
what are the advantages and disadvantages of interval training?
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
what components of fitness does interval training improve?
strength, speed, muscular endurance and cardiovascular endurance
what are the advantages and disadvantages of plyometric training?
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
what components of fitness does plyometric training improve?
power
what are the advantages and disadvantages of weight training?
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
what components of fitness does weight training improve?
muscular strength, muscular endurance or power
what is the deffinition of cardiovascualr fitness?
the ability to exercise the body for long periods of time without tiring.
in what sports do you need cardiovascualr fitness?
long distance running, long distance swimming
what are Principles of training?
Guidelines, that if applied, ensure that training is effective and result in positive adaptations.
what are the Principles of training?
Specificity
Progressive Overload
Overtraining
Reversibility
Rest & Recovery
Training Thresholds
what are individual needs?
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
what is progressive overload and an example?
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
the FITT principal should be used to ensure a PEP delivers progressive overload but what is the FITT principal?
FITT Principle = Used to increase the amount of work the body does, in order to achieve overload.
what happens if your body is not progressively overloaded?
no further improvements will take place and your fitness levels will plateau.
what is the F in the FITT principal?
Frequency = how often you train
what is an example of the Frequency in the FITT principal?
Increasing the number of training sessions you do from two to three per week
what is the I in the FITT principal?
Intensity = how hard you train
what is an example of the Intensity in the FITT principal?
Increasing the weight of the dumbbells you lift
what is the T in the FITT principal?
Time = how long you train for
what is an example of the Time in the FITT principal?
Increasing the number of sets or reps of an exercise
what is the T in the FITT principal?
Type = the method of training you use
what is an example of the Type in the FITT principal?
a runner switching between continuous and interval training
what is Specifity?
training should be matched to the requirements of the activity that the performer is involved in
what is an example of specifty?
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.
what is overtraing?
training beyond your body’s ability to recover
what is an example of overtraining?
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
what is Reversibility?
fitness levels are lost when you stop exercising
what is an example of Reversibility?
The football player injured her hamstring in a match, so she cannot train for 6 weeks - this will result in reversibility
what is Rest & Recovery?
Rest = the period of time allotted to recovery
Recovery = repair of damage to the body caused by training or competition
what is an example of rest and recovery?
the hockey player trains on a Monday, Wednesday and Thursday, plays on a Saturday and rests on a Tuesday, Friday and Sunday
what is traing threshholds?
Training Threshold = a safe and effective level to train at
how can can establish what your training thresholds should be:
Calculating your aerobic target zone
Using the Karvonen Formula
what is the fitness test for rection time?
ruler drop test
what is the fitnes test for balance?
stork stand test
what is the fitnes test for power?
vertical jump test
what is the fitnes test for muscular endurance?
1 min sit up test
what is the fitnes test for agility?
illinois agility test
what is the fitnes test for coordination?
wall throw test
what is the fitnes test for speed?
30m sprint test
what is the fitnes test for flexibility?
sit and reach test
what is the fitnes test for muscular strength?
hand grip dynamoter test
what is the fitnes test for cardiovascual fitness?
12 min cooper run test
what is the fitnes test for cardiovascular fitness?
harvard step test
How do we prevent injuries in PE lessons?
Kit checks
Use of safety equipment like crash mats
A warm-up and cool-down
Pitch inspection
Instructions about technique and safety
what are some examples of protective equipment?
shin pads
gum shield
bicycle helmet
boxing gloves
Correct clothing – what should I wear?
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.
why should you wear the correct footwear?
to help preformance
its a lot safer
what are 2 examples of specialist footwear?
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.
why is it important to check equipment and facilities
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.
why is it important to play to the rules of competition
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.
why is the PAR-Q so important?
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.
what is the correct use of the ‘Principles of Training’
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.
why is warming up important?
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.
what are three stages of a warm up?
A thorough warm-up should consist of three main stages:
• Pulse Raiser
• Stretches
• Drills (Sport Specific)
Psychologically prepare
why is cooling down so important?
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
