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 muscles, so the whole body can exercise for a long time
What is strength ?
the amount of force that a muscle or muscle group can apply against a resistance
What is muscular endurance ?
the ability to repeatedly use muscles over a long period of time
What is flexibility ?
the amount of movement possible at a joint
What is speed ?
the rate at which someone is able to move / cover a distance in a given amount of time
What is agility ?
the ability to change direction and speed
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 power ?
a combination of speed and strength
Name 3 purposes of fitness testing
- identify weaknesses
- show progress
- compare against others
Name 2 tests for cardiovascular endurance
- cooper 12 minute run
- multi stage fitness test (bleep test)
Name 2 tests for strength
- grip dynamometer test
- one rep max
Name 2 tests for muscular endurance
- one minute sit up / press up
- sit up bleep test
Name the test for reaction time
ruler drop test
Name the test for speed
30m sprint test
Name the test for agility
illinois agility run test
Name the 2 tests for power
- standing jump test
- vertical jump test
Name the test for balance
standing stork test
Name the test for flexibility
sit and reach test
Name the test for coordination
alternate hand throw test
What is a PEP ?
Personal Exercise Programme
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
What is heart rate ?
the number of times your heart beats per minute
What is the aerobic threshold ?
60% - 80% of maximum heart rate
What is the anaerobic threshold ?
80% - 90% of maximum heart rate
How do you calculate your personal threshold ?
Find maximum heart rate (220 - age) then find percentage of that value
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 PARQ ?
Physical Activity Readiness Questionnaire
What 3 things should you do before exercise
- check equipment
- structure training correctly
- warm up
What 6 things should you do during exercise ?
- use correct clothing / equipment
- maintain hydration
- use taping and bracing
- use the correct technique
- compete at the appropriate level
- play by the rules
What 4 things should you do after exercise ?
- cool down
- eat and rehydrate
- leave enough recovery time
- ice baths / massages
What does a good warm up consist of ?
- raise your pulse
- stretching and mobilising
- practice action
What does a good cool down consist of ?
- gentle exercise
- gradually reducing intensity
- stretching
What are the different types of fractures ?
simple - happens under the skin but skin is alright
stress - small crack in bone
compound - skin is torn and bone pokes out
greenstick - young or soft bones bend and partly break
What is concussion ?
- mild brain injury
- memory loss, disorientation, loss of consciousness
What is the RICE method ?
Rest - stop immediately and rest
Ice - apply ice, blood vessels contract to reduce swelling
Compression - bandaging will reduce swelling
Elevation - support the limb at a raised level
Why do people use PEDs ?
- improve performance
- more success
What are BETA BLOCKERS ?
- reduce heart rate, muscle tension, blood pressure
- steadiest shakes / calming
lead to..
- heart failure
- low blood pressure
- cramp
What are DIURETICS ?
- increase the amount you urinate
- causes weight loss
- mask traces of other drugs
lead to…
- dehydration
- muscle damage
- loss of salt
- muscle weakness
- heart damage
What are NARCOTIC ANALGESICS ?
- kill pain
lead to…
- addictive (withdrawal symptoms)
- overtraining
- constipation
- low blood pressure
What are STIMULANTS ?
- affect central nervous system
- increase mental and physical alertness
lead to…
- high blood pressure
- heart and liver problems
- strokes
- addictive
What are ANABOLIC STEROIDS (AGENTS)
- mimic male sex hormone testosterone which…
- increases bone and muscle growth
- increases aggression
lead to…
- high blood pressure
- heart disease
- infertility
- cancer
- women grow facial / body hair and deeper voice
What are PEPTIDE HORMONES ?
- EPO causes body to produce more red blood cells
- GH make body build more muscle
lead to…
- strokes
- heart problems
- abormal growth (GH)
- diabetes
What is BLOOD DOPING ?
- increasing the amount of red blood cells by removing then replacing blood
lead to…
- allergic reaction
- kidney damage
- blood thickening
- blocked blood vessels
- heart attacks
