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PE A-level > Preparation and Training Methods - E.P > Flashcards

Preparation and Training Methods - E.P Flashcards

1
Q

What is quantitative data?

A

Factual, numerical data.
Cooper 12 minute run –> distance in m

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2
Q

What is qualitative data?

A

Subjective. Feelings, emotions and opinions.
Borg scale measured how you feel / rating perceived exertion.

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3
Q

What is objective data?

A

Facts and is measurable.
Fitness tests.
Reliable.

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4
Q

What is subjective data?

A

Involves opinion, assumptions, interpretations.

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5
Q

What is validity?

A

Test actually measures what is sets out to do.
- Relevant? e.g. sit and reach only tests lower body.
- Sport-specific? e.g. multi-stage fitness test not relevant to swimmers.

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6
Q

What is reliability?

A

The test can be repeated accurately with consistent results.
- Tester should be experienced.
- Standardised equipment.
- Sequencing of tests.
- Repetition to avoid human error.

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7
Q

What is the first stage of a warm-up?

A

Cardiovascular exercise.
Jogging to gently increase heart rate.

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8
Q

What is the second stage of a warm-up?

A

Stretching/flexibility.
Especially with joints and muscles that will be most active.

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9
Q

What are the 2 types of stretching?

A
  1. Static stretching –> not moving.
  2. Ballistic stretching –> performing stretch with swinging or bouncing movements to push body part even further.
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10
Q

What are the 2 types of static stretching?

A
  1. Active stretching –> working on one joint, pushing it beyond its point of resistance.
  2. Passive stretching –> stretch with help of an external force like partner or gravity or wall.
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11
Q

What is the third stage of a warm-up?

A

Movement patterns similar to sport.
Shooting in basketball.
Dribbling in football.

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12
Q

What are the physiological effects of a warm-up?

A
  1. Reduce possibility of injury –> increase elasticity of muscle tissue.
  2. Release adrenaline to increase heart rate –> more oxygen.
  3. Muscle temperature increases –> more oxygen dissociation.
  4. Efficient movement at joints –> more synovial fluid.
  5. Increase in speed of nerve impulse –> quicker reaction times.
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13
Q

What is a cool-down?

A

Light exercise to keep heart rate elevated.
Keeps blood flow high –> oxygen to muscles –> removing and oxidising lactic acid.

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14
Q

What are the principles of training?
Acronym

A

Specificity
Progression
Overload
Reversibility
Recovery

SPORR

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15
Q

What is specificity? Principles of training

A

Training is relevant to chosen activity.
- energy system
- muscle fibre type
- skills and movement
- intensity and duration

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16
Q

What is progressive overload? Principles of training

A

Gradually trains harder as fitness improves.
e.g. heavier weights throughout training programme.
Gradually increase –> reduces risk of injury.

17
Q

What is reversibility? Principles of training

A

Detraining
If training stops, adaptations that have occured deteriorate.
Adaptations - changes as a result of training.

18
Q

What is recovery? Principles of trainnig

A

Rest days needed for body to recover.
3:1 ratio.
Train 3 days, rest 1 day.

19
Q

What are FIIT principles?

A

Frequency - train more often.
Intensity - train harder.
Time - time spent training increases.
Type - relevant to activity.

20
Q

What is periodisation?

A

Dividing the training year into specific sections for a specific purpose.
Dividing a year into cycles.

21
Q

What are the 3 types of cycles?

A

Macrocycle
Mesocycle
Microcycle

22
Q

What is a macrocycle?

A

Big period –> long-term performance goal.
- length of season or 4 years (Olympics)

23
Q

What are the 3 distinct periods in a macrocycle?

A
  1. Preparation period - general conditioning and developing fitness levels.
  2. Competition period - skills and techniques are refined. Fitness maintained.
  3. Transition period - end of season with rest and recovery.
24
Q

What is a mesocycle?

A

A 4-12 week period of training with a particular focus.
- e.g. on power or speed

25
Q

What is a microcycle?

A

1 week or a few days.
Repeated throughout length of mesocycle.
e.g. what a player will do on a day to day basis. Monday strength conditioning, tuesday cardio.

26
Q

What is tapering?

A

Reducing the volume and or intensity of training prior to competition.
Prepares athlete physically and mentally for big event.
+ allows for peaking.

27
Q

What is peaking?

A

Planning and organising training so a performer is at their peak for a major competition.

28
Q

What is double periodisation?

A

Some sports need more than one peak per season.
e.g. football player peak in club final but also later in country match.

29
Q

What is continuous training?

A

Developing aerobic power.
Low-intensity exercise for long period of time without rest.
e.g. swimming, jogging, cycling.
Develops stamina and places stress on aerobic system so –> better ability to use oxygen.

30
Q

What is fartlek training?

A

Swedish word - ‘speed play’.
Pace of the run is varied so both aerobic and anaerobic system is used.
- Improve stamina and recovery time.
- Beneficial to games player who use both systems. Demans always changing.
- Integrating sprints into workout and slow jobs. Or uphill/ different terrains.

31
Q

What is interval training?

When planning, what should be considered?

A

To improve anaerobic power.
Periods of high intensity followed with recover periods.
When planning, consider:
- Duration of work interval
- Intensity of work interval
- Duration of recovery
- Number of work and recover periods.

32
Q

What is circuit training?

A

Series of exercises at stations.
- Number and variety of stations.
- Number of repetitions or time spent.

Can be used for whole body conditioning.
Easily adapted to activity.

33
Q

What is weight training?

A

Develop muscular strength.
Series of resistance exercises through free weights or fixed weight machines.

34
Q

What are reps and sets?
What is 1 rep max?

A

Repetitions - number of times you do an exercise.
Sets - number of cycles of reps.
The maximum amount a performer can lift in one repetition.
Muscular strength –> high weight, low rep.
Muscular endurance –> low weight, high rep.

35
Q

What is proprioceptive neuromuscular facilitation?
Form of ___

A

Advanced stretching technique.
Form of passive stretching.
- Muscle is isometrically contracted, relaxes, stretched again, going further the second time.

PE A-level (12 decks)

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