Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PE AS > Preparation And Training Methods > Flashcards

Preparation And Training Methods Flashcards

1
Q

Cardio-respiratory

A

Ability to delay the onset of fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Cardio-respiratory methods of training

A

Continuous
Fartlek training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Strength

A

Force with which a muscle can contract

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Explosive strength

A

Rapid contraction of a muscle to achieve maximum generation of force

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Dynamic strength

A

Repeated contraction and relaxation of a single muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Static strength

A

Holding a body part in a static position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Methods of training to improve strength

A

Circuits
Weights
Isometric training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Methods of training to improve muscular endurance

A

Weights
Circuits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Muscular endurance

A

Ability of a muscle to repeat muscular contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Speed

A

Time taken out move the body/body part

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Methods of training to improve speed

A

HIT
Intermittent
Fartlek training
SAQ training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Methods of training to improve power

A

Plyometrics
Weights

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Power

A

Work done per unit of time/force linked with speed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Flexibililty

A

Range of movement about a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Methods of stretching

A

Active
Passive
Static/PNF
Ballistic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Active stretching

A

Holding a stretched position by contraction of your own agonistic muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Passive stretching

A

Stretch position being held by something other than the agonistic muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Static/PNF stretching

A

Stretching to limit of range and then isometrically contracting the stretched muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Ballistic stretching

A

Movement to ‘bounce’ in and out of a stretch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Body composition

A

Amount of lean body tissue to fat in our bodies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Healthy amount of fat for a man

A

Between 15-18%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Healthy amount of fat for a woman

A

20-25%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Training method to improve body composition

A

Continuous

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Agility

A

Ability to move and change direction and position of the body quickly and effectively under control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Agility

A

Ability to move and change direction and position of the body quickly and effectively under control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Method of training to improve agility

A

SAQ training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Static balance

A

Ability to maintain stable at equilibrium/COG over base of support

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Method of training to improve static and dynamic balance

A

Core stability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Dynamic balance

A

Ability to maintain balance under changing conditions of movement and position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Co-ordination

A

Effective interrelationship of commands from the central nervous system linked to the responses form the muscle motor units required to achieve movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Reaction time

A

How quickly your brain can respond to a stimulus and initiate a response

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Continuous training

A

Targets aerobic system by working continuously at the same intensity
Exercise within ATZ and 20-60 mins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Benefit of continuous training to a games player

A

Develop aerobic fitness
Increase VO2 max
Increase anaerobic threshold
Speeds up EPOC
Good as a pulse raiser within warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Anaerobic threshold

A

Point before you get tired

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Limitations to a games player of continuous training

A

Football played at various intensities
No improvement in speed and agility - vital components in game
Within games - no continuous running for long periods of time
Medium to low intensity - negative impact on FTMF

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Fartlek training

A

Working at different intensities/speeds across different terrains

37
Q

Benefits to a games player of Fartlek training

A

Replicates the different demands/intensities of games players
Training allows different energy systems to be stressed
Physiological adaptations from the training to improve the game

38
Q

Interval

A

Pre-determined periods of activity followed by periods of rest

39
Q

Example of distance, intensity, reps, sets and recovery for interval training to improve speed

A

40m @ 100% MHR x 5 reps x 1 set, 4 mins recovery

40
Q

Example of distance, intensity, reps, sets and recovery for interval training to improve aerobic

A

800m @ 80% MHR x 6 reps x 1 set, 2 mins recovery

41
Q

Circuit

A

series of exercises performed at stations one after the other

42
Q

what do the energy systems targeted by circuit training depend on?

A

intensity
duration

43
Q

weight training

A

lifting weights to provide resistance to muscles

44
Q

how to overload for weight training

A

increasing weight, reps, sets, reducing recovery time

45
Q

muscular strength sets and reps for weight training

A

weight close to max
reps low
full recovery 3-4 minutes
80-100% x 1-6 reps x 3 sets, 3-4 mins recovery

46
Q

muscular power sets and reps for weight training

A

weight slightly less than MS allowing for increased speed in lifts
full recovery of 3-4 mins
70-90% 1RM x 1-8 reps x 3 sets, 3-4 recovery

47
Q

muscular endurance sets and reps for weight training

A

weight must be light to allow high number of reps and sets
recovery time reduced to constantly stress the working muscles
e.g. 50-60% 1RM x 10-20 reps x 4 sets, 1-2 mins recovery

48
Q

isometric training

A

no movement at muscle or joint

49
Q

plyometric

A

working explosively at maximal intensity

50
Q

overload for plyometric training

A

maximum intensity work of up to 10 seconds with full recovery

51
Q

core stability

A

capacity of muscles of the torso/trunk/central core to stabilise body during movement and assist with maintenance of posture and balance

52
Q

how does good core stability help to reduce injury

A

enables body to withstand larger forces
helps to maintain good posture during movement
reduces stress placed on spine
muscles work effectively and avoids overuse injuries

53
Q

active stretching

A

hold stretched position by contraction of your own agonistic muscles

54
Q

passive stretching

A

stretch position being held by something other than agonistic muscles

55
Q

static stretching

A

stretching to limit of range and then isometrically contracting stretched muscles

56
Q

ballistic stretching

A

using movement to bounce in and out of a stretched position

57
Q

what can flexibility/mobility training help to improve

A

flexibility
joints and impact on from training
ligaments and tendons
improve technique
lead to increase in speed and power
can help to prevent injury/avoid reoccurrence of injury

58
Q

HIIT

A

exercise consisting of repeated bouts of high intensity work performed above the lactate threshold interspersed with periods of low intensity or complete rest

59
Q

3 ways to overload

A

frequency
intensity
duration

60
Q

periodisation

A

training plan which divides the available training time into manageable segments

61
Q

single periodised year

A

one competitive season

62
Q

double periodised year

A

two competitive periods

63
Q

3 types of cycles

A

macrocycle
microcycle
mesocycle

64
Q

macrocycle

A

overall training period
year or two
specific outcome goal
big competition e.g. olympics

65
Q

mesocycle

A

anywhere from 2-8 weeks
own goal/aim

66
Q

4 different mesocycles

A

preparation phase
competition phase
competitive phase
recovery/transition phase

67
Q

preparation phase

A

pre season
high volume of lower intensity work

68
Q

competition phase

A

quality rather than quantity
increased intensity of training from phase 1
strength and speed work

69
Q

competitive phase

A

develop optimal competition performance
taper training
volume of training decreases but intensity increases
focus on short duration maximum intensity

70
Q

recovery/transition phase

A

out of season
complete reduction in training intensity
no risk of overtraining or injury

71
Q

microcycle

A

generally up to 7 days containing each training unit/session

72
Q

benefits of using periodisation when designing training programme

A

timing - ensure optimal physiological peak is reached at correct time
specificity - specific performance component
variance - maintain motivation and avoid boredom
double periodisation - peak for a qualifying round and the championships

73
Q

altitude training

A

training at over 2000m above sea level
enhance performance in endurance athletes

74
Q

what does altitude training process involve

A

acclimatisation - difference between training and competition environment. arriving several days before competition for body to adjust to environment
primary training - hard training
recovery phase - allow adaptations to occur as reduce intensity

75
Q

benefits of altitude training

A

increase release of EPO - stimulates RBC production
increase O2 carrying capacity of blood - inevitable improves aerobic performance
increases muscle capilliarisation
increase in muscle Myglobin
increase muscle buffering capacity - buffer to blood lactate

76
Q

disadvantages of altitude training

A

hypoxia
lower pO2 - lower % saturation of haemoglobin
training intensity reduced - lossess in fitness - i.e. loss in VO2 max
lower cardiac output
decrease in alkaline reserve
expensive
temporary benefits - 6-8 weeks
travel time
altitude sometime causes sickness

77
Q

thermoregulation

A

process of maintaining body temperature at 37 degrees

78
Q

hypothalmus

A

receives information from thermoreceptors regarding temperature when training in different climates

79
Q

what does the hypothalmus control

A

vasoconstriction and dilation of vessels
sweat glands
erector pili muscles
skeletal muscle
adrenal gland
cooling methods - conduction, convection, evaporation and radiation

80
Q

avenues for loss of body heat

A

radiation - 65% this way
evaporation - 85% through sweating
conduction - 2% this way
convection - 10-15%, wind chill factor

81
Q

temperature’s impact on performance

A

increased core body temperature - hyperthermia – decreased muscle contraction efficiency to technique can deteriorate, earlier shift from aerobic to anaerobic, decrease in blood flow to heart
dehydration - decrease in VO2 max

82
Q

strategies to combat effects of temperature on performance

A

acclimatisation - can take 7-10 days
conditioning - fitter athletes suffer less
pre-hydration before and rehydration after
wear light weight, light coloured clothes made of fluid wicking fibres help increase evaporation and cool the body
consider time you train
wear sunscreen

83
Q

heat acclimatisation

A

helping athlete bridge difference between training and competition environment
arriving several days early - body adjust to new environment
physiological adaptive responses that improve heat tolerance and enables athlete to perform in hot conditions

84
Q

goal setting

A

process of setting targets to achieve

85
Q

benefits to performer and training of goal setting

A

directing attention ensuring learning focused
regulating amount of effort - practice planned and structured
effort is sustained until goal reached
motivating individuals to develop variety of strategies to reach goals
specific evaluation and feedback

86
Q

types of goals

A

outcome goals
performance goals
process goals

87
Q

outcome goals

A

goals that directed towards an end result of the sport/event
e.g. winning a match

88
Q

performance goals

A

goals directed towards end performance
compared to previous performances
e.g. athlete’s PB

89
Q

process goals

A

goals directed towards improvement of skill/aspect of performance
e.g. improving running efficiency by correct shoulder movement in sprinting

PE AS (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions