Physical training (Paper 1) Flashcards
Define health
A state of complete social, mental and physical well-being not merely the absence of disease and infirmity.
Define fitness
Ability to meet and to cope with the demands of the environment
Define balance and provide the fitness test
The maintenance of the centre of mass over the bass of support
Stork balance test
Define co-ordination and its fitness test
The ability to move two or more body parts together smoothly
Anderson wall test
Define agility and provide it’s fitness test
The ability to change direction at speed
Illinois agility test
Define speed and provide it’s fitness test
The maximum rate at which a performer can cover a certain distance over a time limit
30m Sprint test
Define reaction time and provide it’s fitness test
The amount of time taken to respond to a stimulus
The ruler drop test
Define flexibility and provide it’s fitness test
Range of movement possible at a joint
Sit and reach test
Define muscular endurance and provide it’s fitness test
The ability to undergo repeated contractions avoiding fatigue
Sit up bleep test
Define cardiovascular endurance and provide it’s fitness test
The ability to supply oxygen to the working muscles
Multi-stage fitness test
Define power and provide it’s fitness test
The product of strength x speed
The sergeant jump test
Define strength and provide both fitness tests
The ability to overcome a resistance
1 rep max test and the hand grip dynamometer test
2 reasons why cool-downs are helpful
Help to remove waste products such as lactic acid and carbon dioxide
Helps prevent DOMS
Describe why ice-baths are good for recovery
Once submerged in the water, blood vessels vasoconstrict limiting the amount of oxygen transported to the muscles as the vessels become narrower
When out, you begin to vasodilate and blood vessels become wider and fresh blood flushes out lactic acid and provides the muscles with oxygen preventing DOMS.
4 ways to warm-up
Pulse-raiser
Stretching
Skill based preparation
Mental preparation
8 ways to prevent injury
-Taping/bracing
-Stretching
-warm up/cool down
-Hydration
-Appropriate kit/clothing
-Not overtraining
-Technique
-Appropriate rest
What is altitude training
Training usually 2000m above sea level
Fartlek training + adv and disadv
Training that consists of varying intensities
+Recreates match specific scenarios
-Can be time-consuming and complex
Reasons for fitness testing
-Can compare to national averages
-Good for goal setting
-Good for seeing improvement
-To provide variety in a training program
Two limitations of fitness testing
-Doesn’t replicate sporting environment as it’s too general
-Some tests have questionable reliability, scoring may not be valid.
Circuit training + adv and disadv
A series of exercises performed one after the other with rest inbetween
+Exercises can either be simple or complex
-A large amount of space will be required
Interval training + adv and disadv
Training at high intensity with breaks (HIIT)
+It can improve both anaerobic and aerobic energy systems
-Extreme work can lead to injury
