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GCSE PE AQA > Section 3 - Physical Training > Flashcards

Section 3 - Physical Training Flashcards

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1
Q

What is the definition of health?

A

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

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2
Q

What is the definition of fitness?

A

Fitness is the ability to meet the demands of the environment

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3
Q

What are the components of fitness?

A

cardiovascular endurance
strength
muscular endurance
flexibility
speed
agility
balance
coordination
reaction time
power

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4
Q

What is cardiovascular endurance?

A

the ability of the heart and lungs to supply oxygen to the working muscles

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5
Q

What is muscular endurance?

A

the ability to repeatedly use muscles over a long time, without getting tired

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6
Q

What is strength?

A

the amount of force that a muscle or muscle group can apply against a resistance

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7
Q

What is maximal strength?

A

The most amount of force a muscle group can create in a single movement

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8
Q

What is static strength?

A

Is when the muscles don’t move, but still apply a force e.g holding a handstand

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9
Q

What is explosive strength?

A

Uses a muscles strength in a short, fast burst - similar to power

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10
Q

What is dynamic strength?

A

Using your strength to move things repeatedly, like muscular endurance

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11
Q

What is speed?

A

the rate at which someone is able to move / cover a distance in a given amount of time

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12
Q

What is power?

A

Combination of speed and strength

speed x strength

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13
Q

What is agility?

A

Ability to change direction with speed whilst maintaining control

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14
Q

What is balance?

A

the ability to keep the body’s centre of mass over a base of support

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15
Q

What is coordination?

A

the ability to use two or more parts of the body together, efficiently and accurately

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16
Q

What is reaction time?

A

the time taken to move in response to a stimulus

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17
Q

What is flexibility?

A

the amount of movement possible at a joint

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18
Q

Name 3 purposes of fitness testing.

A
  • 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.
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19
Q

Name 3 limitations of fitness testing

A
  • 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.
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20
Q

The test for agility :

A

Illinois Agility Test

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21
Q

Test for balance :

A

Stork Stand Test

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22
Q

Test for cardiovascular endurance (aerobic power) :

A

Multi Stage Fitness Test

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23
Q

Test for coordination :

A

Wall Toss Test

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24
Q

Test for flexibility :

A

Sit and Reach Test

25
Q

Test for muscular endurance :

A

Sit Up Bleep Test

26
Q

Test for power/ explosive strength (anaerobic power) :

A

Vertical Jump Test

27
Q

Test for Reaction time :

A

Ruler Drop Test

28
Q

Test for maximal strength :

A

One Rep Max Test

29
Q

Test for speed :

A

30 Metre Sprint Test

30
Q

Test for strength :

A

Handgrip Dynamometer Test

31
Q

What are the advantages of continuous training?

A

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

32
Q

What are the advantages and disadvantages of fartlek training?

A

ADVANTAGES :
adaptable to suit different sports

DISADVANTAGES :
frequent changes mean lack of structure and its easy to skip harder bits and monitor progress

33
Q

What are the advantages and disadvantages of interval training?

A

ADVANTAGES :
easily adapted to improve aerobic and anaerobic

DISADVANTAGES :
exhausting making it difficult to push yourself

34
Q

What are the advantages and disadvantages of resistance / weight training?

A

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

35
Q

What are the advantages and disadvantages of circuit training?

A

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

36
Q

What are the advantages and disadvantages of plyometric training?

A

ADVANTAGES :
the only form that directly improves power

DISADVANTAGES :
very demanding on muscles used
need to be very fit otherwise you will get injured

37
Q

What are the advantages and disadvantages of high altitude training?

A

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

38
Q

What is SPORT?

A

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

39
Q

What is FITT?

A

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

40
Q

How do you calculate maximum heart rate?

A

220 - age

41
Q

how do you calculate aerobic training zone?

A

60% - 80% of maximal heart rate

42
Q

How do you calculate anaerobic training zone?

A

80% - 90% of maximal heart rate

43
Q

How do you train with one rep max to do strength/ power training?

A

high weight/low reps – above 70% of one rep max, approximately three sets of 4–8 reps

44
Q

How do you train with one rep max to improve muscular endurance?

A

low weight/high reps – below 70% of one rep max, approximately three sets of 12–15 reps

45
Q

Name 3 considerations to prevent injury.

A
  • 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.
46
Q

List the names of 3 training seasons :

A
  • pre-season/preparation
  • competition/peak/playing season
  • post-season/transition.
47
Q

What are the aims for pre - season?

A

general/aerobic fitness, specific fitness needs

48
Q

What are the aims for competition season?

A

maintain fitness levels, work on specific skills

49
Q

What are the aims or post season

A

rest and light aerobic training to maintain a level of general fitness.

50
Q

What should you do in a warm up :

A
  • gradual pulse-raising activity
  • stretching
  • skill based practices/familiarisation
  • mental preparation
  • increase amount of oxygen to the working muscles.
51
Q

What should you include in a cool down :

A
  • maintaining elevated breathing and heart rate, eg walk, jog
  • gradual reduction in intensity
  • stretching
52
Q

What are the benefits of warming up :

A
  • 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.
53
Q

What are the benefits of cooling down :

A
  • allowing the body to recover
  • the removal of lactic acid/CO2/waste
    products
  • prevent (delayed onset) muscle soreness/ DOMS.
54
Q

What is quantitive data?

A

deals with numbers

55
Q

Methods for collecting quantitative data :

A

Questionnaires
Surveys

56
Q

What is qualitative data?

A

deals with descriptions

57
Q

Methods for collecting qualitative data :

A

Interviews
Observations

58
Q

What type of data can be used to compare fitness test results to national averages?

A

Quantitative data

GCSE PE AQA (6 decks)

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