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A level PE > preparation and training methods/ injury > Flashcards

preparation and training methods/ injury Flashcards

1
Q

Quantitative

A
  • factual
  • numerical
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2
Q

Qualitative

A
  • subjective
  • feelings, opinions, emotions
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3
Q

Objective

A
  • facts
  • measurable
  • reliable
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4
Q

Subjective

A
  • personal opinions
  • assumptions
  • believes
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5
Q

Physiological effects of a warm up

A
  • reduces possibility of injury by increasing elasticity
  • efficient movement at joints through increased production of synovial fluid
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6
Q

Principles of training: SPORR

A
  • Specificity
  • Progression
  • Overload
  • Reversibility
  • Recovery
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7
Q

Specificity

A

relevant, suited & specific to your sport

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8
Q

Progression

A
  • Training gradually increased
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9
Q

Overload

A

Making your body work harder than normal to improve it

progressive overload: performer gradually trains harder throughout training programme

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10
Q

Reversibility

A

If training stops then reverse effects happen

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11
Q

Recovery

A

rest days to allow body to recover

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12
Q

Overload- FITT

A
  • Frequency- increasing sessions
  • Intensity- training harder
  • Time- duration spent training
  • Type- using different forms of exercise
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13
Q

Tapering

A

reducing the volume and or intensity of training prior to competition

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14
Q

Peaking

A

planning training so performer peaks both physical and mentally for a major competition

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15
Q

Macrocycle

A

largest training period- usually a year long

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16
Q

Mesocycle

A

usually 4-12 weeks

17
Q

Microcycle

A

one week or a few days of training

18
Q

Methods of training

A
  • circuit training
  • weight training
  • continuous training
  • fartlek training
  • interval training
19
Q

acute injury

A

injuries that happen suddenly

A fracture, dislocation, sprains and strains

20
Q

acute injury symptoms

A
  • swelling
  • sudden pain
  • restricted movement
21
Q

Chronic injury

A

overuse injuries- occur over a long period of time

stress fracture, Achilles tendonitis & tennis elbow

22
Q

chronic injury symptoms

A
  • pain when you exercise
  • dull ache at rest
  • swelling
23
Q

Injury prevention methods

A
  • screening
  • protective equipment
  • warm up
  • improved flexibility
  • Taping & Bracing
24
Q

Screening

A

identifies risks of complications from exercise and enhance performance

25
Q

Protective equipment

A

reduces injuries in sport

26
Q

Warm up

A
  • increase elasticity of muscles
  • increase heart rate and respiratory rate
  • increase delivery of oxygen to muscles
  • cause vascular shunt to happen
27
Q

Flexibility training

A

Stretching

28
Q

stretching

A
  • Active- involves contraction of one group of muscles to cause stretch in opposing muscles
  • passive- using external force to cause a stretch
  • ballistic- bouncing movements to push joint to range of motion
  • static- stretching without movement
29
Q

Taping

A

Taping- using strong tape to restrict movement and give stability this decreases the risk of injury

30
Q

Bracing

A

more substantial than taping, give extra stability to the joints and muscles that might be weak due to injury

31
Q

Injury rehabilitation methods

A
  • proprioceptive training
  • strength training
  • hydrotherapy
  • hyperbaric chamber
  • cryotherapy
32
Q

Proprioceptive training

A

used to restore angles and position of the joints and reduce the chance of the injury happening again

33
Q

strength training

A
  • machine weights
  • free weights
  • therabands
  • body weight exercise
34
Q

Hyperbaric chambers

A
  • improves recovery time
  • chamber consists of 100% oxygen- this can diffuse more oxygen to injured site
  • helps stimulate white blood cell activity and increased blood flow to injured area
35
Q

Cryotherapy

A

Ice baths are a form of cryotherapy- used for recovery

aim to reduce swelling and inflammation by reducing blood flow to injured area.

36
Q

Hydrotherapy

A

involves submerging in warm water which improves blood flow and relaxes muscles

exercising against the water helps strengthen injured area

A level PE (10 decks)

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