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Alevel PE Revision > Preparation and Training > Flashcards

Preparation and Training Flashcards

1
Q

What is quantitative data

A

Factual and numerical data.

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2
Q

Give two examples of tests that use quantitative data.

A

Cooper 12 minute run, multi-stage fitness test (bleep test), 20m sprint test.

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3
Q

Quantitative results are often compared within what?

A

A standardised table.

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4
Q

What does qualitative data deal with?

A

Peoples feelings, emotions and opinions.

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5
Q

What is the scale used to measure a performers rate of perceived exertion?

A

Borg Scale

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6
Q

How might qualitative data be gathered?

A

Interviews, questionnaires, observations etc

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7
Q

True or false, objective data is based on fact and is measurable.

A

True

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8
Q

Give two examples of fitness tests that use objective data.

A

Multi-stage fitness test (bleep). The wingate test. The cooper run (V02 max). 30m acceleration test

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9
Q

What four factors is subjective data based upon?

A

Personal opinions, assumptions, interpretations and beliefs.

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10
Q

Give an example of a fitness test that is more subjective than objective.

A

The Harvard Step Test.

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11
Q

Provide two examples of sports (within the Olympics) where the success of the athlete is based on subjective data.

A

Gymnastics/rhythm gym, equestrian, figure skating, freestyle skiing/snowboarding, synchronised swimming, trampolining etc.

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12
Q

What are the two main questions you must ask yourself to ensure a test is valid?

A

Does the test actually measure what it set out to do and is the test sport specific?

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13
Q

Define a reliable test.

A

A test where results are consistent and can be repeated with the same outcome.

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14
Q

What four things need to be taken into account to ensure a test is reliable.

A

Tester should be experienced, equipment should be standardised, sequencing of tests and repetition of test to avoid human error.

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15
Q

Give two factors that could impact the reliability of the illinois agility test.

A

The time keeper using a stop watch. If ran outside, wind/wet surface could affect the results.

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16
Q

Name the three stages of a warm up.

A

Cardiovascular exercise, stretching/flexibility and movement patterns.

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17
Q

Define static stretching.

A

Stretching while not moving, can be active or passive.

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18
Q

Define a (static) active stretch.

A

Involves a performer working on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue.

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19
Q

Define a (static) passive stretch.

A

When a stretch occurs with the help of an external force, such as a partner/gravity/wall.

20
Q

Define ballistic stretching.

A

Using momentum/bouncing movements to swing a limb past its normal range of motion.

21
Q

Name some sports where ballistic stretching is appropriate.

A

Martial arts, gymnastics, dance.

22
Q

In relation to the physiological effects of a warm up, what is released to increase heart rate and dilate capillaries.

A

Adrenaline.

23
Q

In relation to the physiological effects of a warm up, an increase in what causes oxygen to dissociate from heamoglobin more readily.

A

Increase in muscle temperature.

24
Q

In relation to the physiological effects of a warm up, what other increase takes place due to an increase of muscle temperature.

A

There is an increase in production of synovial fluid generating greater ranges of motion. .

25
Q

A cool down is essential at the end of exercise to prevent DOMS. What is DOMS.

A

Delayed onset muscle soreness.

26
Q

What type of contraction tears the most muscle fibres, resulting in DOMS.

A

Eccentric contractions

27
Q

A cool down also ensures venous return can take place. Define the term venous return.

A

The process of getting blood back to the heart via the vena cava.

28
Q

If venous return does not take place, blood can pool. What can blood pooling lead to?

A

Fainting, dizziness, loss of consciousness.

29
Q

Activities should include principles of training so improvements can be made. What is ‘SPORR’ in relation to principles of training.

A

Specificity, progression, overload, reversibility and recovery.

30
Q

Name some considerations to ensure your training is specific.

A

Same energy systems, muscle fibre types, skills, movements, intensity and duration.

31
Q

What is reversibility also known as?

A

Detraining.

32
Q

What does the research suggest as a ratio for training and recovery.

A

3:1 (3 hard training sessions followed by 1 rest day).

33
Q

The FITT principle is another principle of training athletes use to improve performance, what is FITT.

A

Frequency, intensity, time and type.

34
Q

Name the three cycles within periodisation of training.

A

Macrocycle, mesocycle and microcycle.

35
Q

Which cycle refers to a long term performance goal (4 years for an Olympian, or a full season for a footballer).

A

Macrocycle.

36
Q

Which cycle refers to the individual training sessions.

A

Microcycle

37
Q

Which cycle refers to 4-12 weeks where a performer will target one component of fitness

A

Mesocycle.

38
Q

State the three periods that exist within the macrocycle.

A

Preparation, competition and transition period.

39
Q

Describe the term tapering.

A

A reduction in volume of training prior to a major competition. This tapering enables an athlete to be prepared physically and mentally.

40
Q

Describe the term peaking.

A

Peaking occurs as a result of tapering. There is a removal of training-induced fatigue without reversibility coming into effect.

41
Q

Give an example of a performer who may adopt a double periodised plan.

A

A footballer peaking for league and then international cup competition. A runner who races over both track and cross country.

42
Q

List the 5 training methods used to improve physical fitness.

A

Continuous, fartlek, interval, circuit and weight training.

43
Q

Why might fartlek be appropriate for a games player.

A

It challenges both aerobic and anaerobic systems. A games player will have to perform for a long duration (aerobic) while also sprinting (anaerobic).

44
Q

What are the four factors to be considered when planning an interval session.

A

Duration of the interval, intensity of the interval, duration of the recovery and number of work intervals.

45
Q

Within weight training, what is a 1RM.

A

1 rep max.

46
Q

If a performer wants to develop maximum strength, what are the desired sets, reps and percentage of 1RM.

A

4-5 sets, 2-6 reps and 80-100% 1RM.

47
Q

If a performer wants to develop muscular endurance, what are the desired sets, reps and percentage of 1RM.

A

3 sets, 10 reps and 50% 1RM.

Alevel PE Revision (6 decks)

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