Sports Science Paper 1 DDT2 Flashcards
Benefits of a warm up
increases muscle function
increases range of motion around a joint
mentally prepares you
prevents injurt
name the phases of a warm up
pulse raiser - light jog
stretching - dynamic and static
skill - muscle memory
mental preparation - deep breathing
why should you cool down?
removes waste products from the body
reduces muscle soreness
facilitates recovery
how do you cool down?
gradually reduce the intensity
static stretches
maintain an elevated heart rate and breathing
what is circuit training?
a series of exercises at stations which are completed one after another for a set period of time
what is continuous training?
also known as steady rate training
training over an extended period of time with no break
what are the advantages of circuit training?
time efficient
targets multiple components of fitness
doesn’t require equiptment
what are the disadvantages of circuit training?
risk of overtraining
limited skill development
advantages of continuous training
minimal equiptment
good for beginners
can be done at home
disadvantages of continuous training?
doesn’t improve aerobic fitness
not suitable for team sports
high risk of tedium
What’s fartlek training?
Swedish term for speed play
dynamic training method by varying speed and terrain
what’s interval training?
involves alternating periods of intense activity with short periods of rest
also known as HIIT training
what is static stretching training?
flexibility training where the muscles are lengthened and held
what are the advantages of fartlek training?
sport specific
adapts to the terrain
what are the advantages of interval training
improves cardiovascular endurance
burns more calories in a shorter period/time efficient
what are the advantages of static training?
improves flexibility
helps prevent injury
what are the disadvantages of fartlek training?
lack of structure
not ideal for all sports
what are the disadvantages of HIIT training?
risk of overtraining
intensity not suitable for everyone
what are the disadvantages of static stretching?
there is a risk of overstretching
what is weight training?
specific weight exercises based on an individuals level of fitness
What is plyometric training?
the use of explosive movements to enhance athletic performance
what are the disadvantages of weight training?
requires proper form
need for equipment
what are advantages of plyometric training?
improves explosive power
athletic performance improves
what are the advantages of weight training?
increases strength
need for equiptment
what are the disadvantages of plyometric training?
high impact on joints
requires a solid fitness base
What can be done to prevent injury?
warm up
rest
use safety equipment
hydrate
What is high Altitude training?
training done 2000 or 2500m above sea level to challenge the bodies cardiovascular and respiratory systems which give unique adaptations for an athlete for 2 weeks.
What are the advantages of High Altitude training?
improves oxygen utilisation
helps in endurance sports
athletes are able to sustain high intensity activities for a longer duration
what are the disadvantages of HAT?
altitude sickness/homesick
benefits are short lasting
limited access to altitude
