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AQA A-Level PE - RSFC > Preparation and Training > Flashcards

Preparation and Training Flashcards

1
Q

What is quantitative data

A

Contains factual information and numerical values

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2
Q

What is qualitative data

A

Data that is subjective as it looks at feelings, opinions and emotions

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3
Q

What is objective data

A

Data based upon tests and is measurable

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4
Q

What is subjective data

A

Data based upon personal opinions, assumptions, interpretation and beliefs

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5
Q

What is validity

A

Ensures that the test is set up in such a way as to produce reliable results

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6
Q

What is reliability

A

Means that a test produces results that are consistent and can be replicated with the same outcome

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7
Q

How do we ensure validity

A
  • Is the research method relevant
  • does it do exactly what it sets out to do?
  • Is the test sport-specific?
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8
Q

How do we ensure reliability

A

● Tester should be experienced
● Equipment should be standardised
● Sequencing of tests is important
● Repetition of tests should be possible to avoid human error

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9
Q

What does a warm up do

A

Helps prepare the body for exercise

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10
Q

When should a warm up be carried out

A

Before starting any session/match

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11
Q

What are the three stages of a warm up

A
  • Pulse raiser (cardiovascular stage)
  • Stretching
  • Sports Specific
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12
Q

What is the purpose of the pulse raiser (cardiovascular stage)

A

Increases the heart rate which increases blood flow to your muscles

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13
Q

What is the purpose of stretching

A

Increases blood flow to muscles being stretched and prevents injury

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14
Q

What is the purpose of sports specific

A

Familiarises the performer with common movements of the sport

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15
Q

What is static stretching

A

When a muscle is held stationary for 30 seconds or more

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16
Q

Static stretching can be…..

A

Active or Passive

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17
Q

What is active stretching

A

Stretching that involves the performer working in one joint, pushing it beyond its point of resistance, lengthening the muscles and surrounding connective tissue

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18
Q

What is passive stretching

A

When a stretch occurs with the help of an external force e.g. gravity etc.

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19
Q

What 2 Acronyms are commonly used for referring to principle of training

A

SPORR
FITT

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20
Q

What Does SPORR refer to

A

S - Specificity
PO - Progressive Overload
R - Reversibility
R - Recovery

21
Q

What does specificity refer to

A

Specificity is important to make sure the training you do is relevant for your chosen sport e.g. intensity, duration, trying to keep it as close to the sport.

22
Q

What does progressive overload refer to

A

Where the performer gradually trains harder throughout their training programme as their body adapt

23
Q

What does reversibility refer to

A

Often refer to as detraining, when training stops then the adaptations that have occurred as a result of the training programmes deteriorate. Usually happens when your away from sport e.g. injury, off season or ill

24
Q

What does recovery refer to

A

Rest is needed to allow the body to adapt from training

25
Q

What does FITT stand for

A

F - Frequency
I - Intensity
T - Time
T - Type

26
Q

What does frequency refer to

A

How many times you train over a set time period

27
Q

What does Intensity refer to

A

Refers to how hard training is. To improve you must train harder, this can be by using a heart rate and looking at the threshold of training or working out one rep max then working at a percentage of that

28
Q

What does time refer to

A

The time spend training is important, increasing the time of training and decreasing the rest periods can improve training

29
Q

What does type refer to in FITT

A

Uses different forms of exercise maintains motivation, type chose has to be relevant for the activity.

30
Q

What does periodisation mean

A
  • Dividing the training year into specific sections for a specific purpose
  • typically involves the manipulation of specificity, intensity and volume of training
31
Q

What is the macro cycle

A
  • the long term planning phase
  • in rugby could be the length of the season, for an atheist it could be four years as they build up to olympics
32
Q

The macrocycle is made up of 3 periods what are they

A
  • Preparation period
  • competition period
  • transition period
33
Q

What is the preparation period in the macrocycle

A

Involves general conditioning and development of fitness levels

34
Q

What is the competition period of the macrocycle

A

Where the performer refines skills and techniques as well as maintaining fitness levels

35
Q

What is the transition period in the macrocycle

A

The rest and recover stage. Allows athletes to recharge physically and mentally and ensure injury free start to the following season

36
Q

What is the mesocycle

A

Usually a 4-12 week period of training with a particular focus such as developing a component of fitness. E.g. muscular strength

37
Q

Give an example of a mesocycle

A
  • A sprinter may focus in improving power, reaction time, speed over a 4-12 week period.
  • an endurance performer may focus more on strength endurance and cardio-respiratory endurance
38
Q

What is a microcycle

A
  • Planning for a week, a few days or an individual training session
  • usually repeated throughout the length of the mesocycle
39
Q

What is tapering

A
  • Reducing the volume and/or intensity of training prior to competition
  • usually occurs a few days beforehand but can depend on the event of type of competition
40
Q

What is peaking

A

Planning and organising training so a performer is at their peak both physically and mentally for a major competition

41
Q

What is continuous training

A
  • Involves low-intensity exercise for long periods of time without rest intervals e.g. jogging, swimming and cycling.
  • works in developing aerobic endurance
42
Q

What is fartlek training

A

When the pace of the run is varied to stress both the aerobic energy due to its continuous nature and the anaerobic energy system through the high intensity bursts of energy

43
Q

What is interval training

A
  • A form of training in which periods or intervals of high intensity work are followed with recovery periods
  • used to improve anaerobic power
44
Q

What should you take into account when planning a interval training

A
  • duration of work
  • intensity or speed of work interval
  • duration of the recovery period
  • number of work intervals and recovery periods
45
Q

What is circuit training

A
  • Training involving a series of exercises at a set of stations
  • important to decide on the number, variety of stations, the number of reps, time spent at each station and the rest interval
46
Q

Why is circuit training good

A
  • allows you to work in multiple components of fitness
  • can tailor it to your sport e.g. a basketball circuit could have one station be a jump shot another when you have to dribble etc.
47
Q

What is weight training

A
  • Involves doing a series of resistance exercise through the use of free weights or fixed weight machines
  • develops muscular strength
48
Q

What is PNF (Proprioceptive Neuromuscular Facilitation)

A
  • A form of passive stretching where the stretch position is held by something other than the agonist muscles
  • considered it be one of the most effective forms of flexibility training for increasing range of movement
49
Q

How does PNF work

A
  • The muscle is isometrically contracted for a period of at least 10 seconds
  • it is then relaxed and stretched again, usually increasing the range of motion
  • the proprioceptors involved in PNF are muscle spindles and Golgi tendons organs.
  • they cause inhibition of the muscle being stretched, leading to greater relaxation of the muscle

AQA A-Level PE - RSFC (43 decks)

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