Term 1: Physical Training Flashcards
Define Agility.
Agility is the ability to move and change direction quickly (at speed) while maintaining control.
Define Balance.
Balance is the maintenance of the centre of mass over the base support. Balance can be static (stationary) or dynamic (moving).
Define Co-ordination.
Co-ordination is the ability to use different (two or more) parts of the body together, smoothly and efficiently.
Define Cardiovascular Endurance (aerobic power)
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.
Define Flexibility.
The range of movements possible at a joint.
Define Muscular Endurance.
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
Define Power.
Power is the product of strength and speed. Power can be referred as explosive strength or anaerobic power.
Define Speed.
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time as quickly as possible.
Define Reaction Time.
Is how long it takes to respond to a stimulus.
Define Strength
Is the ability to overcome resistance.
Maximal strength- The maximum force that can be generated by a muscle.
Static strength- When the muscles apply force but the muscle length stays the same.
Evaluate the importance of agility and flexibility in a 200m freestyle swimming race. [6 marks]
AO1 – Knowledge of agility and flexibility eg
* Agility – the ability to move and change direction quickly (at speed) whilst maintaining control.
* Flexibility – the range of movements possible at a joint.
AO2 – Application to a 200m swimmer eg
* A swimmer requires agility to enable them to turn quickly at the end of the pool.
* A swimmer doesn’t require a high level of agility as they swim in straight lines in lanes.
* A swimmer requires flexibility to help prevent injuries.
* A swimmer requires flexibility to exert more power through the water.
* A swimmer requires flexibility to extend their arms at the finish.
* A swimmer requires flexibility to improve their technique and swimming efficiency.
* A swimmer requires flexibility to assist in diving at the start of a race.
AO3 – Evaluate the importance of agility and flexibility in a 200m freestyle swimming race, eg
Agility
* Any changes in direction could result in leaving a lane and being disqualified from the race.
* A swimmer will benefit from good agility to enable them to turn quicker and therefore record a faster
time.
MARK SCHEME – GCSE PHYSICAL EDUCATION – 8582/1 – JUNE 2023
20
Flexibility
* Flexibility is the ability to use power through the full range of motion of a joint, helping the swimmer to
exert more force through the water resulting in a faster time.
* Flexibility helps increases the length of the arm reach enabling the swimmer to swim quicker.
* Flexibility will allow the swimmer to extend their ankles and legs through a greater range of movement,
enabling them to kick harder, resulting in more speed through the water.
* Flexibility will enable a swimmer to turn quicker at the end of the pool and therefore record a faster
time.
* Flexibility will enable a swimmer to stretch further, increasing the chances of winning the race (arms)
or completing a tumble turn (legs) quicker.
* Flexibility will enable a swimmer to have a greater range of movement at a joint therefore they may be
able to have a better and more efficient technique when performing the freestyle.
What are the components of fitness ?
MR SCAMP CBF
-Muscular Endurance
-Reaction Time
-Speed
-Co-ordination
-Agility
-Maximal Strength
-Power
-Cardiovascular Endurance
-Balance
-Flexibility
What are the reasons for fitness testing?
BEFORE A TRAINING PROGRAMME:
- To identify strengths and weaknesses
- To show a starting level of fitness
- To motivate
- To provide goals
DURING OF AFTER TRAINING PROGRAMME:
- To monitor improvement
- To provide a variety to a training programme
- To compare results against norms of group/national averages
- To identify whether a training has been successful
Think of the three generic disadvantages
State three disadvantages/limitations of fitness testing
- The test is not sport specific, as it does not focus on skills like passing
- The test does not replicate sporting movements like tackling
- The test does not replicate competitive conditions, as there are no defenders present
- Test may not be valid due to human error
- Athlete may be demotivated
Tip: on Paper 1 when asked about limitations/disadvantages remember the first three, as they can be used for any topic!
What is the fitness for agility?
Illinois Agility Test
What is the fitness test for speed?
30m Sprint
What is the fitness test for co-ordination?
Wall Toss Test
What is the fitness test for reaction time?
Ruler Drop Test
What is the fitness test for cardiovascular endurance?
Multi- stage fitness test
What is the fitness test for balance?
Stork balance test
What are fitness tests for strength?
Strength- Handgrip dynamometer
Maximal strength- one rep max
What is the fitness test for flexibility?
Sit and Reach
What is the fitness test for power?
Vertical jump
What is the fitness test for muscular endurance?
Sit up bleep test
What does SPORT stand for?
Specificity
Progressive Overload
Reversibility
Tedium
What is specificity?
Matching the training to the particular requirements of an activity.
What is progressive overload?
Gradually increasing the amount of work in training so that fitness gains occur but without the potential for injury.
What is reversibility?
This means that any improvement or change that takes place as a consequence of training will be reversed when you stop training. Just as fitness can be increased through training, the benefits will be lost if training stops owing to injury or a holiday.
What is tedium?
Is the boredom that can occur when you train the same way every time.
What are the four basic principles of ‘Overload’?
Hint: FITT
Frequency (how often)
Intensity (how hard)
Time (how long)
Type
Name the type of training methods.
Acronym= Someone Should Force Cheeky Children Into Plastic Wardrobes
Static stretching
Fartlek
Circuit
Continuous
Interval
Plyometric
Weight
Define Fartlek training and Continuous training
Fartlek training involves athletes varying the terrain speed and intensity in which they exercise
Continuous training involves athletes working for a sustained period of time without rest
Define Plyometric training and Weight training
Plyometric training involves athletes performing high intense, short exercises to improve power. E.g hopping and jumping
Weight training involves athletes using weights to cause adaptations to the muscles. Weight training utilises sets and reps
Define Circuit training and Interval training
Circuit training involves athletes performing across a range of stations, with a period of rest between each station
Interval training involves athletes alternating between periods of work and rest
Define Static Stretching
Static stretching involves athletes holding a position for at least 30 seconds that extends and places a muscle under slight stress
Circuit training is a popular method of training for games players.
Discuss whether circuit training is an effective type of training for games players. [5 marks]
For (sub-max 3 marks)
* Circuit training can be tailored to train the whole body as it can be used to train specific muscle groups which are necessary to perform effectively in all games (1)
* Circuit training can use different intensities to train both the aerobic and anaerobic energy systems, both of which might be used by a games player when sprinting for the ball or when jogging back into position when a goal is scored (1)
* Circuit training can be used to train a range of components of fitness which can be related to particular sports e.g speed for sprinting in a fast counter attack (1)
* Circuit training can be used to replicate situations or skills in a game such as sprinting, dodge, jump, etc. (1)
* Circuit training can be used by large groups and is easily set up, therefore can accommodate team training sessions (1)
* Circuit training generally can be undertaken with little equipment, therefore is inexpensive which makes it accessible to all games players (1)
Against (sub-max 3 marks)
* Circuit training is not totally sports specific as they tend to be isolated exercises (1)
* Circuit training does not replicate ‘real time’ match situations as no opposition are present during training (1)
* Technique can be affected by fatigue when performing too many repetitions which can increase the risk of injury which can be detrimental to team and individual performances (1)
Accept any other suitable discursive point around the effectiveness of circuit training. Answers must be linked to games players.
NB A comparison with another type of training, which may be more appropriate for a games player, can be credited.
Identify how an athlete can use weight training to improve the following Components of Fitness
Maximal Strength
Muscular Endurance
Static strength
Power
Maximal strength= Over 70% of one rep max, low reps
Muscular Endurance= Under 70% of one rep max, high reps
Static strength= Over 85% of one rep max, hold the weights in an Isometric contraction
Power= Over 70% of one rep max, lift the weights explosively
A weightlifter must calculate their workload intensity correctly.
State how a weightlifter would calculate their workload intensity. [1 mark]
Award one mark for each of the following points up to a maximum of one mark.
* A percentage of 1RM (1)
* A percentage of 1 rep maximum (1)
Describe how a weightlifter would calculate their workload intensity if they were trying to improve their muscular endurance. [2 marks]
Award one mark for each of the following points up to a maximum of two marks.
* Low weights and high repetitions (1)
* Below 70% of one rep max (1)
* Approximately three sets of 12–15 repetitions (1)
Training zones:
1) How do you calculate your MHR?
2) How do you calculate your aerobic training zone?
3) How do you calculate your anaerobic training zone?
1) MHR= 220-age.
2) 60%-80% of MHR e.g 60 X MHR ÷ 100
80 X MHR ÷ 100
3) 80%-90% of MHR
80 X MHR ÷100
90 X MHR ÷ 100
What is the the equation for muscular strength?
What is the equation for muscular endurance?
Muscular strength:
High weight x low repetitions
Muscular endurance:
Low weight x high repetitions
What is the % and reps for 1RM strength/power?
Strength/power – above 70% of an athlete’s 1RM using 4-8 repetitions.
What is the % and reps for 1RM for muscular endurance?
Muscular endurance – below 70% of an athlete’s 1RM using 12-15 repetitions.
