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AQA GCSE PE > 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 muscles, so the whole body can exercise for a long time

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5
Q

What is strength ?

A

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

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6
Q

What is muscular endurance ?

A

the ability to repeatedly use muscles over a long period of time

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7
Q

What is flexibility ?

A

the amount of movement possible at a joint

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8
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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9
Q

What is agility ?

A

the ability to change direction and speed

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10
Q

What is balance ?

A

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

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11
Q

What is coordination ?

A

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

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12
Q

What is reaction time ?

A

the time taken to move in response to a stimulus

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13
Q

What is power ?

A

a combination of speed and strength

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14
Q

Name 3 purposes of fitness testing

A
  • identify weaknesses
  • show progress
  • compare against others
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15
Q

Name 2 tests for cardiovascular endurance

A
  • cooper 12 minute run

- multi stage fitness test (bleep test)

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16
Q

Name 2 tests for strength

A
  • grip dynamometer test

- one rep max

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17
Q

Name 2 tests for muscular endurance

A
  • one minute sit up / press up

- sit up bleep test

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18
Q

Name the test for reaction time

A

ruler drop test

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19
Q

Name the test for speed

A

30m sprint test

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20
Q

Name the test for agility

A

illinois agility run test

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21
Q

Name the 2 tests for power

A
  • standing jump test

- vertical jump test

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22
Q

Name the test for balance

A

standing stork test

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23
Q

Name the test for flexibility

A

sit and reach test

24
Q

Name the test for coordination

A

alternate hand throw test

25
Q

What is a PEP ?

A

Personal Exercise Programme

26
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

27
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

28
Q

What is heart rate ?

A

the number of times your heart beats per minute

29
Q

What is the aerobic threshold ?

A

60% - 80% of maximum heart rate

30
Q

What is the anaerobic threshold ?

A

80% - 90% of maximum heart rate

31
Q

How do you calculate your personal threshold ?

A

Find maximum heart rate (220 - age) then find percentage of that value

32
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
33
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

34
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

35
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
36
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
37
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
38
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
39
Q

What is PARQ ?

A

Physical Activity Readiness Questionnaire

40
Q

What 3 things should you do before exercise

A
  • check equipment
  • structure training correctly
  • warm up
41
Q

What 6 things should you do during exercise ?

A
  • use correct clothing / equipment
  • maintain hydration
  • use taping and bracing
  • use the correct technique
  • compete at the appropriate level
  • play by the rules
42
Q

What 4 things should you do after exercise ?

A
  • cool down
  • eat and rehydrate
  • leave enough recovery time
  • ice baths / massages
43
Q

What does a good warm up consist of ?

A
  • raise your pulse
  • stretching and mobilising
  • practice action
44
Q

What does a good cool down consist of ?

A
  • gentle exercise
  • gradually reducing intensity
  • stretching
45
Q

What are the different types of fractures ?

A

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

46
Q

What is concussion ?

A
  • mild brain injury

- memory loss, disorientation, loss of consciousness

47
Q

What is the RICE method ?

A

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

48
Q

Why do people use PEDs ?

A
  • improve performance

- more success

49
Q

What are BETA BLOCKERS ?

A
  • reduce heart rate, muscle tension, blood pressure
  • steadiest shakes / calming

lead to..

  • heart failure
  • low blood pressure
  • cramp
50
Q

What are DIURETICS ?

A
  • 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
51
Q

What are NARCOTIC ANALGESICS ?

A
  • kill pain

lead to…

  • addictive (withdrawal symptoms)
  • overtraining
  • constipation
  • low blood pressure
52
Q

What are STIMULANTS ?

A
  • affect central nervous system
  • increase mental and physical alertness

lead to…

  • high blood pressure
  • heart and liver problems
  • strokes
  • addictive
53
Q

What are ANABOLIC STEROIDS (AGENTS)

A
  • 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
54
Q

What are PEPTIDE HORMONES ?

A
  • EPO causes body to produce more red blood cells
  • GH make body build more muscle

lead to…

  • strokes
  • heart problems
  • abormal growth (GH)
  • diabetes
55
Q

What is BLOOD DOPING ?

A
  • 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

AQA GCSE PE (6 decks)

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