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A level P.E Year 1 > Preparation and training methods in relation to maintaining physical activity and performance 4.2 > Flashcards

Preparation and training methods in relation to maintaining physical activity and performance 4.2 Flashcards

1
Q

What does Quantitative data contain

A

Faction information and numerical data

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2
Q

What type of data do most fitness tests contain

A

Quantitative data

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3
Q

What does Qualitative data look at

A
  • Feelings
  • opinions
  • emotions
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4
Q

What test uses Quantitative data

A

Cooper’s 12 minute run

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5
Q

What does Coopers 12 minute run measure

A

Distance covered in 12 minutes is measured in Meters and results are compared to a standardised table

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6
Q

What test used Qualitative data

A

Borg scale

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7
Q

What is the Borg scale

A

method of “rating perceived exertion” (RPE)

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8
Q

What is the Borg scale used for

A

measures a performers level of intensity during training

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9
Q

What is perceived exertion

A

How hard you feel your body is working

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10
Q

What does the RPE numbers range from

A

6-20

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11
Q

What intensity is RPE 6

A

No exertion

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12
Q

What intensity is RPE 7

A

Extremely light (30% effort)

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13
Q

What intensity is RPE 9

A

Very light (50% effort)

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14
Q

What intensity is RPE 11

A

Fairly light (60% effort)

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15
Q

What intensity is RPE 13

A

Moderately hard (70% effort)

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16
Q

What intensity is RPE 15

A

Hard (80% effort)

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17
Q

What intensity is RPE 17

A

Very hard (90% effort)

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18
Q

What intensity is RPE 19

A

Extremely hard (100% effort)

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19
Q

What intensity is RPE 20

A

Exhaustion

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20
Q

What would you do if you were to analyse the RPE data Quantitatively

A

Compare the scores to other people or standardised tables

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21
Q

What would you do if you were to analyse the RPE data Qualitatively

A

make judgements on these scores

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22
Q

What is Objective data based upon

A

Facts

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23
Q

Can you measure Objective data

A

Yes

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24
Q

What type of fitness tests are usually objective

A

Maximal fitness tests

  • Wingate test
  • bleep test
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25
Q

What does the Wingate test measure

A

Anaerobic power

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26
Q

How does the Wingate test test your anaerobic power

A

performer cycles as fast as possible for 30 seconds on a cycle ergometer

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27
Q

What is subjective data based upon

A

Personal opinions, assumptions, interpretations and beliefs

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28
Q

What is an example of sub maximal tests

A

Harvard step test

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29
Q

What data does the Harvard step test rely on

A

Data that is predictive or estimated

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30
Q

What 2 questions are important when assessing the validity of a fitness test

A
  • Is the test sport-specific

- Is the research method relevant and does it do exactly what it sets out to do

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31
Q

Is the sit and reach test valid to asses flexibility

A

No as it only tests the lower back and hamstrings not the upper body

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32
Q

Who is the multistage fitness test valid for

A

It’s valid for games players where running is involved

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33
Q

Who isn’t the multistage fitness test valid for

A

Cyclists and swimmers as movement patterns are different

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34
Q

What is a reliable test

A

Results are consistent and can be repeated with the same outcome

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35
Q

What does it take for the step test to be reliable

A

Procedure is correctly maintained so everyone is working at the same rate, height and cadence and that there is full extension between steps

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36
Q

What do competent, well trained testers need do be used for when looking at reliability

A

used to reduce errors to ensure the rest is reliable

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37
Q

What 4 things need to be taken into account to ensure the test is reliable

A
  • tester should be experienced
  • equipment should be standardised
  • sequencing of tests is important
  • repetition of tests to avoid human error
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38
Q

What does the warm up do

A

Help prepare the body for exercise

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39
Q

When should you warm up

A

Before the start of any training session

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40
Q

What is the first stage of a warm up

A

Perform some kind of cardiovascular exercise that increases your heart rate

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41
Q

Jogging will increase your cardiac output and breathing rate through what?

A

Vascular shunt

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42
Q

How does vascular shunt help with exercise

A

More blood is directed to the working muscles

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43
Q

What is the second stage of your warm up

A

stretching/flexibility exercises

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44
Q

When doing stretching/flexibility exercises which exercises should you do

A

Exercises that target joints you’re most likely to be using

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45
Q

What are the 2 types of stretches

A
  • Active stretching

- Passive stretching

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46
Q

How many joints do you exercise when performing active stretching

A

one joint

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47
Q

How do you stretch the joint in active stretching

A

Push it beyond its point of resistance

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48
Q

What happens to the muscle and connective tissue when stretching actively

A

lengthens the muscle and connective tissue around it

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49
Q

What is passive stretching

A

Stretch that occurs with the help of an external force, such as a partner or gravity or a wall

50
Q

What does Ballistic stretching involve

A

a stretch with swinging or bouncing movements

51
Q

Why would you use Ballistic stretching

A

To push a body part even further

52
Q

Which specific type of performer should use Ballistic stretching

A

Gymnast or dancer who are already flexible

53
Q

What should the third stage of a warm up include

A

Game situation movement patterns (shooting, dribbling passing)

54
Q

How does warming up reduce to chance of injury

A

Increasing the elasticity of muscle tissue

55
Q

What happens physiologically when adrenaline is released during a warm up

A

Increase HR and dilate capillaries, allowing more O2 to to go the skeletal muscles

56
Q

When warming up muscle temperature increases what physiological effects does this have

A
  • O2 can dissociate more easily from Hb

- Increase in enzyme activity making more energy available through better chemical reactions

57
Q

What does an increase in the speed of nerve impulse conduction do in warming up

A

Allows us to be more alert, improving reactions

58
Q

When warming up why is there more movement at a join

A

An increased production of synovial fluid

59
Q

What does a cool down consist of

A

Some form of light exercise to keep the HR elevated

60
Q

What does keeping the HR high after exercise help with

A

O2 to flush out any lactic acid that remains

61
Q

What effect does the skeletal pump have on cool down

A

It maintains venous return and prevents blood pooling in the veins

62
Q

What can blood pooling lead to

A
  • Fainting
  • dizziness
  • occasionally loss of consciousness
63
Q

What effect does a cool down have on DOMS

A

it limits the effects

64
Q

Why do we experience DOMS

A

from structural damage to muscle fibres and connective tissue surrounding the fibres

65
Q

When does DOMS usually occur

A

excessive eccentric contractions when muscle fibres are put under a lot of strain

66
Q

When does excessive eccentric contractions most often occur

A

Weight training

67
Q

What does SPORR stand for

A
  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Recovery
68
Q

What factors should you consider when making your training specific

A
  • Using the same energy system
  • muscle fibre type
  • skills, movements
  • intensity and duration should be the same
69
Q

What is progressive overload

A

When the performer gradually trains harder throughout their training programme as their fitness improves

70
Q

What is reversibility

A

if training stops then the adaptations that occur as a result of training deteriorate

71
Q

What is the best training ratio for recovery

A

3:1

train for 3 days rest for 1

72
Q

What does FITT stand for

A

Frequency
Intensity
Time
Type

73
Q

What does frequency mean in terms of FITT

A

How often you train

74
Q

What does Intensity mean in terms of FITT

A

How hard you train

75
Q

What does time mean in terms of FITT

A

How long you train for

76
Q

What does type mean in terms of FITT

A

The type of exercise you’re performing

77
Q

What 3 cycles does periodisation get split up into

A
  • Macro cycle
  • Meso cycle
  • Micro cycle
78
Q

What is the macro cycle

A

the long term performance goal

79
Q

How long would the Macro cycle be for a rugby player compared to an athlete

A

Rugby player: end of the season

Athlete: every 4 years (Olympics)

80
Q

What 3 periods is the macro cycle made up of

A
  • The preparation period
  • The competition period
  • The transition period
81
Q

What is the preparation period

A

Involves general conditioning and development of fitness skills

82
Q

What is the competition period

A

performer refines skills and techniques as well as maintaining fitness levels

83
Q

What is the transition period

A

Rest and recovery stage

84
Q

How long does the meso cycle last

A

4-12 weeks period of training

85
Q

What training do they do in the meso cycle

A

They focus on components of fitness for the sport or event

86
Q

How long is a micro cycle

A

few days or 1 week

87
Q

What is the micro cycle

A

training that is repeated throughout the length of the meso cycle

88
Q

What is tapering

A

Reducing the volume and or intensity of training prior to competition

89
Q

How long before a competition would you taper

A

few days before competition

90
Q

What is peaking

A

When you organise training to peak at a competition physically and mentally for a competition

91
Q

What is double periodisation

A

When an athlete has to peak twice in a season

92
Q

What athlete would have to peak twice in a season

A

distance runner

  • Winter for cross country
  • Summer for track
93
Q

Name 5 types of training

A
  • Continuous
  • Fartlek
  • Interval
  • weight
94
Q

What component of fitness does continuous training develop the most

A

Aerobic power

95
Q

What does continuous training involve

A

Low intensity exercise for long periods of time without rest intervals

96
Q

Name 3 examples of sports that would use continuous training

A
  • running
  • swimming
  • cycling
97
Q

Which systems does continuous training improve

A

Cardiovascular

respiratory

98
Q

Which different energy systems does fartlek work

A

aerobic

anaerobic

99
Q

What will fartlek improve in the performer

A

stamina

recovery time

100
Q

How long does a typical fartlek training session last

A

40 mins

101
Q

What intensity is fartlek

A

Ranges from high to low

102
Q

Which performers would use fartlek training

A

Games players

103
Q

Why would games players use fartlek training

A

in games the intensity changes likewise does the intensity in fartlek

104
Q

Which level of performer uses interval training

A

Elite

105
Q

What do athletes use interval training to improve

A

anaerobic power

106
Q

What intensity is interval training

A

High intensity

107
Q

What’s the main difference between interval training and continuous training

A

interval training has rest periods

108
Q

What 4 things should you take into account when planning interval training

A
  • duration of the work interval
  • intensity or speed of the work interval
  • duration of the recovery period
  • number of work intervals and recovery periods
109
Q

What do you do in circuit training

A

Athlete performs a series of exercises at a set of stations

110
Q

What should you do when planning circuit training

A

number of stations
number of repetitions/time spent at station
length of rest interval

111
Q

What should you consider about the athletes when planning circuit training

A

Number of participants
level of fitness
amount of time, space and equipment available

112
Q

What type of resistance should an athlete use in circuit training

A

Body weight

113
Q

What should you not do when doing circuit training

A

exercise the same body part more than once to allow recovery

114
Q

What is circuit training generally used for

A

general body conditioning

115
Q

What is weight training used for

A

To develop muscular strength

116
Q

What is a repetition

A

The number of times you do a particular weight

117
Q

What is a set

A

Number of cycles of repetitions that you do

118
Q

To improve strength what percentage of your 1RM should you be lifting at

A

80-100%

119
Q

To improve muscular endurance what percentage of your 1RM should you be lifting at

A

roughly 50%

120
Q

What 4 groups should muscles be classed into

A
  • Shoulders and arms
  • trunk and back
  • legs
  • all body exercises

A level P.E Year 1 (31 decks)

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