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GSCE PE > Soc 5-9 > Flashcards

Soc 5-9 Flashcards

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

Ads of continous 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 continous training?

A
  • Does not improve anaerobic fitness

- Some ppl finf 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 continous

- Can be done in varying terrains

22
Q

Disadvantages of Fartlek ..

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 if time

24
Q

Advantages of circuit training

A

Can combine many CoF’s

A good all round 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 find repeating intervals boring

29
Q

Plyometrics training

A

Exercises where muscles use maximum force short intevals 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

CoF - Cardiovascular fitness

37
Q

Body pump

A

Exercise using low weights with many repititions and a variety of exercises
CoF - Cardiovascular fitness
Muscular endurance

38
Q

Pilates

A

A series of core stability exercises focusing on the quality of the exercise rather than the quantity
CoF - Muscular Endurance
Flexibility

39
Q

Yoga

A

Ancient form of exercise that focuses on postures or posing, breathing and sometimes meditation
CoF - Muscular Endurance
Balance
Flexibility

40
Q

Spinning

A

Anaerobic and aerobic cycling on a stationsary bike to music

CoF - Muscular endurance

41
Q

What does SMART stand for ?

A
  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-bound
42
Q

PAR-Q

A

Physical Activity Readiness Questioniare designed to identify whether physical activity is appropriate for a person

43
Q

Long term effects and benefits for the musculo-skeletal system?

A

-Increased strength of ligaments and tendons.
•Increased bone density – helps prevent osteoporosis.
•Muscle hypertrophy: is 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) (7)

A
  • Decreased resting heart rate
  • Faster recovery rate
  • Increased resting stroke volume
  • Maximum cardiac output
  • Size and strength of the 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.

GSCE PE (6 decks)

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