Section 3 - Physical Training Flashcards
What is the definition of health?
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What is the definition of fitness?
Fitness is the ability to meet the demands of the environment
What are the components of fitness?
cardiovascular endurance
strength
muscular endurance
flexibility
speed
agility
balance
coordination
reaction time
power
What is cardiovascular endurance?
the ability of the heart and lungs to supply oxygen to the working muscles
What is muscular endurance?
the ability to repeatedly use muscles over a long time, without getting tired
What is strength?
the amount of force that a muscle or muscle group can apply against a resistance
What is maximal strength?
The most amount of force a muscle group can create in a single movement
What is static strength?
Is when the muscles don’t move, but still apply a force e.g holding a handstand
What is explosive strength?
Uses a muscles strength in a short, fast burst - similar to power
What is dynamic strength?
Using your strength to move things repeatedly, like muscular endurance
What is speed?
the rate at which someone is able to move / cover a distance in a given amount of time
What is power?
Combination of speed and strength
speed x strength
What is agility?
Ability to change direction with speed whilst maintaining control
What is balance?
the ability to keep the body’s centre of mass over a base of support
What is coordination?
the ability to use two or more parts of the body together, efficiently and accurately
What is reaction time?
the time taken to move in response to a stimulus
What is flexibility?
the amount of movement possible at a joint
Name 3 purposes of fitness testing.
- to identify strengths + weaknesses in a performance/the success of a training programme
- to monitor improvement
- to show a starting level of fitness
- to inform training requirements
- to compare against national averages
national averages - to motivate/set goals
- to provide variety in a training programme.
Name 3 limitations of fitness testing
- tests are often not sport specific/too general
- they do not replicate movements of activity
- they do not replicate competitive conditions required in sports
- many do not use direct measuring/sub- maximal – therefore inaccurate/some need motivation/some have questionable reliability
- they must be carried out with the correct procedures to increase validity.
The test for agility :
Illinois Agility Test
Test for balance :
Stork Stand Test
Test for cardiovascular endurance (aerobic power) :
Multi Stage Fitness Test
Test for coordination :
Wall Toss Test
Test for flexibility :
Sit and Reach Test
Test for muscular endurance :
Sit Up Bleep Test
Test for power/ explosive strength (anaerobic power) :
Vertical Jump Test
Test for Reaction time :
Ruler Drop Test
Test for maximal strength :
One Rep Max Test
Test for speed :
30 Metre Sprint Test
Test for strength :
Handgrip Dynamometer Test
What are the advantages of continuous training?
ADVANTAGES :
easy to do
doesn’t require equipment
helps prepare you for sports where you have to play without a break
DISADVANTAGES :
doesn’t improve anaerobic fitness
can become boring
What are the advantages and disadvantages of fartlek training?
ADVANTAGES :
adaptable to suit different sports
DISADVANTAGES :
frequent changes mean lack of structure and its easy to skip harder bits and monitor progress
What are the advantages and disadvantages of interval training?
ADVANTAGES :
easily adapted to improve aerobic and anaerobic
DISADVANTAGES :
exhausting making it difficult to push yourself
What are the advantages and disadvantages of resistance / weight training?
ADVANTAGES :
easily adapted to suit different sports
many exercises require little / no equipment
DISADVANTAGES :
puts muscles under high stress levels so can result in pain after
poor technique can be dangerous so assistance is needed
What are the advantages and disadvantages of circuit training?
ADVANTAGES :
you can adapt it to the component you want to improve
variety keeps it interesting
DISADVANTAGES :
takes a long time to set up
requires equipment and space
What are the advantages and disadvantages of plyometric training?
ADVANTAGES :
the only form that directly improves power
DISADVANTAGES :
very demanding on muscles used
need to be very fit otherwise you will get injured
What are the advantages and disadvantages of high altitude training?
ADVANTAGES :
Improves cardiovascular endurance and muscular endurance
increases red blood cell count
DISADVANTAGES :
effects only last for a short period of time
can be very expensive
altitude sickness = lose training time
What is SPORT?
Specificity - matching training to the component of fitness
Progression - gradually increasing the level of training
Overload - the only way to get fitter is to work your body harder than it normally would, increase frequency, intensity and time
Reversibility - improvements will reverse if you stop training
Tedium - there needs to be variety otherwise you will become bored / lose motivation
What is FITT?
FITT is how you make sure you are overloading
Frequency - how often you should train + leaving time to recover
Intensity - how hard you should train
Time - how long you should train for
Type - what exercises and methods of training you should use e.g cardiovascular endurance = running , continuous training
How do you calculate maximum heart rate?
220 - age
how do you calculate aerobic training zone?
60% - 80% of maximal heart rate
How do you calculate anaerobic training zone?
80% - 90% of maximal heart rate
How do you train with one rep max to do strength/ power training?
high weight/low reps – above 70% of one rep max, approximately three sets of 4–8 reps
How do you train with one rep max to improve muscular endurance?
low weight/high reps – below 70% of one rep max, approximately three sets of 12–15 reps
Name 3 considerations to prevent injury.
- a warm up should be completed
- over training should be avoided, eg
appropriate weight - appropriate clothing and footwear should be worn
- taping/bracing should be used as
necessary - hydration should be maintained
- stretches should not be overstretched or bounce
- technique used should be correct, eg
lifting technique - appropriate rest in between sessions to allow for recovery.
List the names of 3 training seasons :
- pre-season/preparation
- competition/peak/playing season
- post-season/transition.
What are the aims for pre - season?
general/aerobic fitness, specific fitness needs
What are the aims for competition season?
maintain fitness levels, work on specific skills
What are the aims or post season
rest and light aerobic training to maintain a level of general fitness.
What should you do in a warm up :
- gradual pulse-raising activity
- stretching
- skill based practices/familiarisation
- mental preparation
- increase amount of oxygen to the working muscles.
What should you include in a cool down :
- maintaining elevated breathing and heart rate, eg walk, jog
- gradual reduction in intensity
- stretching
What are the benefits of warming up :
- effect on body temperature
- range of movement increased
- gradual increase of effort to full pace
- psychological preparation
- practice of movement skills through the whole range of movement
- injury prevention.
What are the benefits of cooling down :
- allowing the body to recover
- the removal of lactic acid/CO2/waste
products - prevent (delayed onset) muscle soreness/ DOMS.
What is quantitive data?
deals with numbers
Methods for collecting quantitative data :
Questionnaires
Surveys
What is qualitative data?
deals with descriptions
Methods for collecting qualitative data :
Interviews
Observations
What type of data can be used to compare fitness test results to national averages?
Quantitative data
