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GCSE P.E > Soc. 5-9 > Flashcards

Soc. 5-9 Flashcards

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1
Q

Specificity

A

The particular requirements of an activity

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2
Q

Progressive overload

A

Gradually increasing the amount of overload so as to gain fitness without risk of injury

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3
Q

Individual Needs

A

Matching training to the requirements of an individual.

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4
Q

FITT

A
  • Frequency
  • Intensity
  • Time
  • Type
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5
Q

Frequency

A

How often you train

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6
Q

Intensity

A

How hard you train

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7
Q

Type

A

The method of training used to achieve particular goals

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8
Q

Time

A

How long each training session must last in order to be of any benefit and to achieve improvement.

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9
Q

RRRO

A

Rest
Recovery
Reversibility
Overtraning

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10
Q

Rest and Recovery

A
  • The period of time allocated to recovery
  • Repair of damage to body caused by training or competition
  • As you rest body has time to recover, repairing and strengthening itself between workouts
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11
Q

Overtraining

A

Training beyond your body’s ability to recover

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12
Q

Reversibilty

A

Gradually losing fitness instead, of progressing or remaining at the current level. Happens when a person is ill or injured.

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13
Q

What is your target zone?

A

Your aerobic target zone is the range whithin you want your heart rate to be as you excercise to achieve the best impact

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14
Q

MHR (max heart rate) is calculated by …

A

220 - the persons age

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15
Q

How do you work out your aerobic target zone?

A

(60 x MHR)/100

(80 x MHR)/100

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16
Q

The main training methods are …

A
  • Continous
  • Fartlek
  • Circuit
  • Interval
  • Plyometric
  • Weight
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17
Q

Continous training

A

Working the entire body for a long period of time.

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18
Q

Advantages of continuous training

A
  • Improves CV
  • Can be done in a variety of places
  • Can be done alone or in a group
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19
Q

Disadvantages of continuous training

A
  • Does not improve anaerobic fitness

- Some people find it boring

20
Q

Fartlek training

A

A method of training for runners where the terrain and speed are constantly changing

21
Q

Advantages of Fartlek training

A
  • Can include rest periods or be continuous

- Can be done on varying terrains

22
Q

Disadvantages of Fartlek training

A
  • There may not be suitable terrain

- Difficult for the coach to monitor unless he runs

23
Q

Circuit training

A

A series of exercises completed for a certain amount of time

24
Q

Advantages of circuit training

A
  • Can combine many components of fitness

- Its a all round good source of fitness

25
Q

Disadvantages of circuit training

A
  • Needs to be setup and well planned

- It is important to work hard on each circuit

26
Q

Interval training

A

Physical training involving alternating stages of high and low intensity

27
Q

Advantages of interval training

A
  • Includes rest periods

- Includes repeated sprints which is anaerobic

28
Q

Disadvantages of interval training

A
  • Can be intense so needs full commitment

- Some people may find repeating intervals boring

29
Q

Plyometrics training

A

Exercises where muscles use maximum force short intervals of time

30
Q

Advantages of plyometric training

A
  • Exercises can be designed for a specific performances

- Improves explosive fitness

31
Q

Disadvantages of plyometric training

A
  • Need knowledge of your event

- Needed to progress gradually, as rest and recovery are important

32
Q

Weight training

A

Involves shifting weight to increase the strength of the muscle

33
Q

Advantages of weight training

A
  • Easy to monitor progress and overload

- Programme can be specific to muscle groups as it can

34
Q

Disadvantages of weight training

A
  • Needs suitable facilities and equipment

- Need knowledge of safety and technique

35
Q

What are the 5 fitness classes

A
  • Aerobics
  • Body pump
  • Pilates
  • Yoga
  • Spinning
36
Q

Aerobics

A

Any various sustained exercises (Cardiovascular fitness)

37
Q

Body pump

A

Exercise using low weights with many repetitions and a variety of exercises (Cardiovascular fitness and Muscular endurance)

38
Q

Pilates

A

A series of core stability exercises focusing on the quality of the exercise rather than the quantity (Muscular endurance and flexibility)

39
Q

Yoga

A

Ancient form of exercise that focuses on postures or posing, breathing and sometimes meditation (Muscular endurance, Balance and flexibility)

40
Q

Spinning

A

Anaerobic and aerobic cycling on a stationary bike to music (muscular endurance)

41
Q

SMART goals

A

Specific,Measurable,Achievable,Realistic,Time-bound

SMART goal setting is used in sport, work, and leisure. It helps people achieve their end goals

42
Q

PAR-Q

A

The Physical, Activity, Readiness, Questionnaire is designed to identify the small amount of adults for whom physical activity may not be appropriate

43
Q

Long term effects and benefits for the muscle-skeletal system

A
  • Increased strength of ligaments and tendons
  • Increased bone density which helps prevent osteoporosis
  • Muscle hypertrophy (A term for the growth and increase of the size of muscle cells)
44
Q

Long term effects and benefits for the cardio-respiratory system (your heart)

A
  • Decreased resting heart rate
  • Faster recovery rate
  • Increased resting stroke volume
  • Maximum cardiac output
  • Size and strength of heart
  • Capillaries
  • Increased number of red blood cells
45
Q

Effects on respiratory system

A
  • Increased lung/capacity/volume and vital capacity
  • Increased number of alveoli
  • Increased strength of the diaphragm and external intercostal muscles

GCSE P.E (7 decks)

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