Topic 1.1.4: Physical activity as part of your healthy, active lifestyle. (METHODS OF TRAINING, EXERCISE SESSION, HEART RATES) Flashcards
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire
Name the health related fitness tests
Cooper Run Hand Grip Strength Test Sit and Reach test Harvard step test
Name the skill related fitness tests
Illinois agility run Standing stork test Sergeant Jump Test Standing broad jump Ruler drop test 30 metre sprint Three ball juggle
What does the 12 minute Cooper run test ?
Cardiovascular fitness Muscular endurance
What does the hand grip test, test ?
strength
What does the sit and reach test , test ?
flexibility
What does the Harvard step test , test?
Cardiovascular endurance Muscular Endurance
What does the Illinois run test ?
Agility
What does the standing stork test , test ?
Balance
What does the sergeant jump test , test ?
Power
What does the Standing broad jump test ?
Power
What does the Ruler drop test, test ?
Reaction Time
What does the 30m sprint test ?
Speed
What does the three ball juggle ?
Coordination
What should you do before starting and exercise programme ?
Decide on what your aiming to improve , and then test the aspect
What should you do before completing a PAR-Q ?
Be sure on any medical problems you have e.g diabetes , asthma
What is the Sergeant jump test?
The sergeant jump test is where you stand near a wall and you have to bend your knees and jump on the spot reaching as high up as you can in and touch the wall with your finger tips.
What is the standing broad jump ?
Where you lie on the floor while someone marks your height and you have to jump forward and see if you can jump past your own height.
What is the ruler drop test ?
Where your partner holds a ruler at 0, you place your thumb and forefinger at 50cm. Your partner has control of when to release the ruler however you must not know and try to catch the ruler
What is the Illinois agility run ?
A course is set up and participants have to run around the course and change direction. The participant is timed.
What are the six methods of training?
- Interval 2. Continuous 3. Fartlek 4. Circuit 5. Weight 6. Cross
Define interval training
Interval training is high intensity periods of work followed by defined periods of rest.
What sports is interval training suitable for?
It is suitable for many different sports from swimming to athletics and football. It can be used for individual and team training.
Give three advantages of interval training
- It includes a rest period (interval) which allows recovery. 2. It includes repetitions of high quality work which raise the pulse rate to near maximum which will improve cardiovascular fitness. 3. It includes sprint running or swimming, which is anaerobic.
What is interval training mainly designed to improve?
It is mainly designed to improve speed but also improves cardiovascular fitness because it is high intensity and is always done at a fast pace.
Define continuous training
Continuous training is any type of physical training that involves activity without rest intervals. It is performed at a moderate intensity.
What sports is continuous training suitable for?
Continuous training is good for long distance athletes, cyclists and swimmers.
Give three advantages of continuous training
- It improves aerobic fitness as it includes long comparatively slow activity. 2. It can be done individually or in a group in a variety of places. 3. It can be adapted to individual needs and to use the FITT principle.
What is continuous training designed to improve?
Cardiovascular endurance and muscular endurance.
Define fartlek training
Fartlek training means ‘speed play’ in Swedish and is a combination of fast and slow running but takes place over different terrain and can include hills.
What sports is fartlek training suitable for?
It is suitable for games such as football, netball and hockey.
Give three advantages of fartlek training
- It can be done over a variety of terrain e.g. sand dunes near a beach, parkland or forests. 2. Rest periods can be included or the session can be continuous with hard and easy running. 3. It is suited to most games such as rugby and netball as well as general fitness programmes.
What is fartlek training designed to improve?
It is designed to improve speed and agility.
Define circuit training
Circuit training involves a number of exercises arranged so as to avoid exercising the same muscle group consecutively. Each station is done for around 30 seconds and is followed by a shorter period of rest before moving onto the next station.
What sports is circuit training suitable for?
Circuit training is good for general fitness.
Give three advantages of circuit training
- It includes both aerobic and anaerobic activities. 2. It can combine muscular strength, muscular endurance, agility, coordination, power, speed and cardiovascular fitness effectively within one session. 3. It is very interesting because it uses a wide range of exercises.
What is circuit training designed to improve?
It improves muscular endurance, cardiovascular fitness and circulo-respiratory fitness.
Define cross training
Cross training is a mixture of training which breaks up the monotony of using one method which also reduces stress on the body which can result from using a single training method.
What sports is cross training suitable for?
Cross training can be used for any sports because it is a mixture of different types of training.
Give three advantages of cross training
- It allows for a variety of training and can therefore make training more interesting. 2. Certain muscle groups can be rested from day to day by changing the method of training. 3. Training can be adapted to the weather conditions, e.g. change to swimming in an indoor pool if the weather is poor for running outside.
What is cross training designed to improve?
Cross training improves any component of fitness depending on what method is being used and the type of athlete is doing it.
What is weight training?
Weight training uses progressive resistance, either in the form of the actual weight lifted or in terms of the number of times the weight is lifted.
What is weight training used for?
Weight training is used to: 1. increase muscular strength 2. increase muscular endurance 3. increase speed 4. develop muscle bulk (size) 5. rehabilitate after illness or injury
Who is weight training suitable for?
Weight training is suitable for people who take part in strength activities such as athletics, speed and jumping events such as sprinting and long jump, and rugby.
Give three advantages of weight training
- It can be used to improve muscular strength, muscular endurance or power depending on how the programme is organised.
- There is a wide variety of exercises from which to choose. A programme can be created to improve specific muscle groups e.g. bench press develops the pectoral muscles.
- It is easy to monitor progress and overload.
Which one of the following methods of training is least likely to improve both aerobic and anaerobic fitness?
A: Circuit
B: Fartlek
C: Cross
D: Weight
D: Weight
Explain why the suggested target heart rtae zone for a 20 year old is different to that suggested for a 40 year old (3 marks)
Maximum heart rate = 220-age (1)
Therefore as you age your maximum heart rate reduces (1)
Target xones are worked out as a percentage of maximum heart rate (1)
Therefore a 20 year old would have a higher maximum heart rate/higher target zone OR therefore a 40 year old would have a lower maximum heart rate/lower target zone (1)
Explain why resting heart rate is lower than recovery heart rate (3 marks)
Resting heart rate is lower because this is the heart rate whilst the indivdual is inactive (1)
At rest the body has its lowest demand on the circulatory system/demand for oxygen less/less blood flow/less CO2 (1)
Therefore resting heart rate does not need to be high/heart doesnt need to work as hard (1)
Recovery heart rate is higher as the body needs increased blood flow/more oxygen to recuperate after exercise/pay back oxygen debt (1)
The following are two training adaptations:
- Muscular hypertrophy
- Increased bone density
Identify the method of training that is most likely to cause muscular hypertrophy
Weight training
The following are two training adaptations:
- Muscular hypertrophy
- Increased bone density
Identify an exercsie activity that will result in an increase in bone density
Any example of any weight bearing exercise
E.g.
- Running
- Jogging
- Walking
- Weight bearing activity
- Tennis
- Netball
Identify the working, resting and recovery heart rate
120bpm
70bpm
80bpm
Resting = 70bpm
Working = 120bpm
Recovery = 80bpm
Looking at the herat rates explain why the working heart rate is the highest (1 mark)
Resting = 70bpm
Working = 120bpm
Recovery = 80 bpm
It is the highest heart rate because the heart has to work hard to supply mre blood carrying oxygen to working muscles / heart beast faster when working
Looking at the herat rates explain why the recovery heart rate is the middle value (1 mark)
Resting = 70bpm
Working = 120bpm
Recovery = 80 bpm
It is higher than resting heart rate because there is insufficient time to return to resting heart rate
OR
It is higher than resting heart rate because there is not enough time to recover
OR
It is higher than resting heart rate because repaying oxygen debt
Name a training method that both a cross country runner and a footballer could use
Any of the following
Continuous
Fartlek
Circuit
Weight
Cross
Interval
Explain how interval training would be adapted to suit both a footballer and a cross country runner (2 marks)
Footballer - shorter higher intensity periods of work with short periods of rest to replicate a game
Cross country runner - long intervals at a lower intensity/intervals to replicate a sprint finish
Explain how circuit training would be adapted to suit both a footballer and a cross country runner (2 marks)
Fotball - Stations to help improve muscular strength
Cross country - Stations to improve muscular endurance
Explain how continuous training would be adapted to suit both a footballer and a cross country runner (2 marks)
Football - shorter duriation, aiming to build up a baseline level of aerobic fitness
Cross country - long continous sessions, working on increasing time over a set distance
Explain how fartlek training would be adapted to suit both a footballer and a cross country runner (2 marks)
Football - focus on change of pace
Cross country - focus on running over different terrains
Explain how weight training would be adapted to suit both a footballer and a cross country runner (2 marks)
Football - low reps, high weight to improve muscular strength
Cross country - high reps, low weight to improve muscular endurance
Identify the most relevant and least relevant method of training to help a person improve her cardiovascular fitness
Interval training (using short intervals)
Continuous training
Weight training (using heavy weights)
Circuit training
Most = continuous training
Least = weight training
Identify a sporting activity where the performers would use weight training
Weight lifting
Rugby
Which method of training is being described?
A series of exercises where the participant moves from one exercise station to the next. The session cna be designed to improve skill or fitness.
A: Continuous
B: Fartlek
C: Circuit
D: Cross
C: Circuit
Why would a person measure their resting heart rate each week as part of their PEP? (1 mark)
To measure their fitness
OR
To see if they are getting fitter
OR
To see if resting HR is decreasing as this indicates the PEP is working
What name is given to the heart rate recorded at one-minute intervals following the harvard step test?
Recovery rate
which of the following is the upper training threshold for a 20 year old?
A: 90%
B: 80%
C: 70%
D: 60%
B: 80%
Briefly explain why a quicker recovery rate would be an advantage during a cross country race (2 marks)
Fitter cardiovascular system. This indicates they are fitter/can work harder during the race/cardiovascular system more efficient/stronger heart (1)
This means they wull not need to slow down/stop/restart quicker after stopping/slowing down/they can return to their normal pace quicker (1)
This means during a race they are able to run fast for longer/maintain speed on more intense sections of the course (1)
