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PE - Mr Williams > Preparation and Training Methods > Flashcards

Preparation and Training Methods Flashcards

1
Q

Definition of flexibility?

A

The ability to stretch the muscles to the range of their movement about a joint.

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2
Q

Definition of cardiovascular endurance?

A

The maximum amount of oxygen that can be consumed and utilised by the body during maximal intensity aerobic exercise.

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3
Q

Definition of muscular strength?

A

The maximum amount of force a muscle can produce in a single, maximal contraction.

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4
Q

Definition of muscular endurance?

A

The ability of muscles to contract continuously for long periods of time, without tiring.

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5
Q

Definition of body composition?

A

The body weight of an individual. It is the shape and size of a person mainly focused on their total body fat.

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6
Q

Definition of balance?

A

The ability to maintain a particular position by maintaining the centre of gravity above the base of support.

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7
Q

Definition of agility?

A

The ability to change direction at speed while maintaining balance.

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8
Q

Definition of power?

A

The amount of work completed over a period of time.

Strength x speed = power

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9
Q

Definition of speed?

A

The ability to move the body a specific distance in a period of time.

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10
Q

Definition of coordination?

A

The ability to use numerous body parts at the same time, to perform complex skills.

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11
Q

Definition of reaction time?

A

The time between a stimulus and muscle cell contraction, in response to the stimulus.

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12
Q

What are the principles of training?

A 
Specificity
Variation
Overload 
Moderation 
Reversibility
Warm up/down
Progression
Individuality
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13
Q

What does specificity mean?

A

.

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14
Q

What does variation mean?

A

.

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15
Q

What does overload mean?

A

.

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16
Q

What does moderation mean?

A

.

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17
Q

What does reversibility mean?

A

.

18
Q

What does warm up/down mean?

A

.

19
Q

What does progression mean?

A

.

20
Q

What does individuality mean?

A

.

21
Q

What are the methods of training

A 
Circuit 
Interval 
Continuous
Weights
Fartlek
Plyometrics
Flexibility
Environmental - altitude and warm weather
22
Q

What are the key principles of training?

A

Frequency
Intensity
Time (Duration)
Type

23
Q

What does frequency mean?

A

How many times a week

24
Q

What does intensity mean?

A

How hard we train (expressed as a %)

25
Q

What does time (duration) mean?

A

How long your training will take.

26
Q

What does type mean?

A

Selection of the most appropriate method for your needs.

27
Q

Ideal frequency?

A

3-5 times a week. All for rest and recovery.

28
Q

Intensity measure?

A

Expressed as a % of your maximum

E.g MHR or 1 rep max

29
Q

How long for low intensity?

A

30mins +

30
Q

How long for high intensity?

A

20-40 mins

31
Q

What are the 3 different periods of training?

A

Microcycle
Mesocycle
Macrocycle

32
Q

How long does a microcycle last for?

A

Up to a week

33
Q

How long does a mesocycle last for?

A

Around a month

34
Q

How long does a macrocycle last for?

A

Around 1 year

35
Q

What are the phases of training?

A

Preparatory
Competitive
Transition

36
Q

What is the preparation phase?

A

Occurs in preseason, with the focus being to improve fitness levels.

37
Q

What is the competition phase?

A

Occurs mainly throughout the season and is focused on maintaining the high fitness and performance standards. It is in this phase where tapering takes place.

38
Q

What is the transition phase?

A

Occurs in the period of time that follows competition. This phase allows the body to rest and recuperate.

39
Q

What is high altitude training?

A

It is a strategy endurance athletes around the world use. At higher altitudes there is less oxygen so this negatively affects the ability to transfer oxygen to the exercising muscles.

40
Q

Why do athletes do warm weather training?

A

It is to improve their body acclimatisation to heat, as this can improve the efficiency of temperature regulation mechanisms such as sweating and the transport of blood to the skin.

PE - Mr Williams (8 decks)

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