Topic 3- Physical training Flashcards
define health
a state of complete emotional,physical and social wellbeing
define fitness
the ability to meet the demands of the environment
define exercise
a form of physical activity done to maintain or improve health or physical fitness
define performance
how well a task is completed
what is the relationship between exercise,fitness and performance?
taking part in exercise increases fitness
if fitness improves so does performance
give an example of how the relationship of exercise, fitness and performance can be beneficial
cardio vascular fitness improve
less likely to suffer with fatigue
therefore maintain performance for longer
give an example of how lack of exercise can effect fitness and performance
not healthy enough to take part in regular exercise
fitness will deteriorate
causing your performance levels to drop
health benefits will not be gained
define cardio vascular fitness
the ability to exercise the entire body for long periods of time without tiring
when is cardio-vascular fitness required
when activity is:
mainly aerobic
last a long time
cardio vascular fitness is used by performers who need to do what?
maintain quality of performance
work body for long time without fatiguing
define muscular endurance
ability to use voluntary muscles many times without getting tired
when is muscular endurance required?
when activity is:
mainly aerobic
last a long time
repeating the use of same muscles
muscular endurance is used by performers who need to do what?
repeat muscles contractions over a long time without tiring
define flexibility
the range of movement possible at a joint
why is flexibility important?
increases range of movement at the joint
helps prevent injury
define reaction time
time it takes to respond to a stimulus
why is it useful to have a fast reaction?
get a good start
adapt quickly to changes in play
give an example where quick reaction time is needed?
rugby player needing to change direction quickly due to a deflected ball
define power
ability to do strength performances quickly
define speed
amount of time it takes to perform a particular action
when is speed useful?
events won by quickest time
where power is needed
define agility
ability to change position of the body quickly whilst maintaining control of movement
define balance
ability to retain bodies centre of mass above the base of support
define coordination
the ability to use two or more body parts together
define body composition
the relative ratio of fat mass to fat free mass in the body
give an example of when body composition effects performance
if a rugby player doesn’t have enough muscles and body fat its easier for an opponent to push them off the ball
define strength
the amount of force a muscle can exert against resistance
what does PARQ stand for?
physical activity readiness questionnaire
what is point of a PARQ?
identify any potential health problems that would stop them from doing exercise
what is the point in fitness testing?
establishing current level of fitness
idetifying strength and weaknesses
what are the tests for cardio vascular endurance?
12 min cooper run/swim
harvard step test
what is the test for strength?
grip dynamometer
what is the test for flexibility?
sit and reach test
what is the test for agility?
illinois run
what is the test for speed?
30 metre sprint
what is the test for power?
vertical jump test
what is the test for muscular endurance?
one minute press up test
one minute sit up test
what is the meaning of progressive overload
gradually increasing the amount of work in training
give an example of progressive overload
week 1= 5 sit ups
week 2= 10 sit ups
what is the meaning of specificity?
matching training to the particular requirements of an activity
give an example of specificity?
a rower basing their training around a rowing machine
what is the meaning of individual needs?
matching training to the requirements of a person
give an example of individual needs
brothers both 13 and 16
younger one only trains twice a week for 30 minutes
older one trains every other day for an hour
what is the meaning of overtraining?
doing too much training which leads to injury and prevents improvement
what could be the causes of overtraining?
not enough rest between sessions
sessions are too long
using workload that is too high
what does FITT stand for?
Frequency
Intensity
Time
Type
what does the frequency mean in FITT
how often you train
it should gradually increase
training more often leads to better performance
what does the intensity mean in FITT
how hard you train
should gradually increase
training harder leads to better performance
what does time mean in FITT
how long you train for
should gradually increase
what does type mean in FITT
relates to specificity. closer match between type of training and activity the better the improvement in performance
what is the meaning of reversibility?
any improvement made when training will be reversed when you stop training
what is the formula called to calculate you aerobic and anaerobic training zones
karvonen formula
what is your aerobic training zone?
60%-80% of your maximum heart rate
how do you calculate your aerobic training zone?
220-your age
find 60% of this number
find 80% of this number
this gives you the upper and lower threshold
what is you anaerobic training zone?
80%-90% of your maximum heart rate
how do you calculate your anaerobic training zone?
220-your age
find 80% of this number
find 90% of this number
this gives you the upper and lower threshold
what are the characteristics of continuous training
should be 20 minutes or longer
must not involve any breaks
what are the benefits to health of continuous training?
improves cardio vascular fitness and muscular endurance
reduce chance of heart disease
what is fartlek training?
a type of continuous training involving variations in pace and terrain
what are the benefits to health of fartlek training?
improves cardio vascular fitness and muscular endurance
reduces the risk of heart disease
what is circuit training?
a chain of different activities that can be selected to suit individual or activity requirements
what components of fitness does circuit training develop?
all components
what are the characteristics of interval training?
high intensity work
followed by rest
health benefits of interval training
weight loss
can be adapted to work on cardio vascular fitness
what is interval training?
periods of intense activity with break in the session for recovery
what is Plyometric training?
muscle exerts maximum short intervals of time
what are the characteristics of Plyometric?
jumping high intensity short duration breaks between sets spead not endurance
what are the health benefits of plyometric training?
develops power
what are the characteristics of weight training
interval training using weights
involves reps and sets
benefits to health of weight training
develop fitness for sport
what does aerobics develop?
cardio vascular endurance
what does body pump develop?
muscular endurance or strength
what does pilates develop?
flexibility, balance and strength
what does yoga develop?
flexibility,balance and strength
what does spinning develop?
cardio vascular and muscular endurance
pros of continuous training
no equipment need
do on your own or with a group
cons of continuous training
can be boring
doesnt change pace- not good for game player
impact injuries
pros of fartlek training
no equipment
change of pace and terrain adds interest
cons of fartlek training
hard to change pace
cant find a safe route
pros of circuit training
variety of stations
can be aerobic or anaerobic
easily adapted
cons of circuit training
take time to set up and put away if equipment is used
limited time at stations
pros of interval training
no equipment
adapted to anaerobic or aerobic
cons of interval training
boring and repetitive
need to plan
pros of plyometric training
no equipment
cause injury due to high intensity
pros of weight training
easily adapted for muscular endurance or strength
target specific areas of the body
cons of weight training
expensive equipment
need proper technique or injury will occur
impact of long term training
increased ability to withstand force leading to improved performance
performer is less likely to have time off due to injury
Benefits of long term aerobic exercise
Increased myglobin content-improves oxygen supply to the muscles
Increased size of mitochondria
Benefits of long term anaerobic exercise
Increased strength
Increased tolerance to lactic acid
long term training benefits on the muscular and skeletal system
increased bone density
stronger ligaments and tendons
muscle hypertrophy- muscles get bigger
why is rest between exercise important for muscle adaption?
so there is enough time for the adaptions to take place
prevent over training
what are the adaptions to the respiratory system? (4)
increased No. of alveoli
increase strength of intercoastal muscles
increased strength of diaphram
increased vital capacity
Why is increased number of alveoli a benefit to the respiratory system?
more opportunity for gas exchange
why is increased strength of the diaphram a benefit to the respiratory system?
more space created for the lungs to fully inflate
why is increased tidal volume a benefit to the respiratory system?
take in more air and extract oxygen more effectively
why is increased vital capacity a benefit to the respiratory system?
more air can be breathed in ready for transport to working muscles
what the adaptions to the cardio vascular system? (6)
increased elasticity of muscular wall of vien,artery increase size and strength of heart increase resting stroke volume lower resting heart rate increased maximum cardiac output increase No. of red blood cells
how is increased elasticity of the muscular wall of veins and arteries a benefit to the cardiovascular system?
reduces the chances of heart disease
how is increased size and strength of heart a benefit to the cardiovascular system?
good for fitness as heart contracts with more force
how is increase resting stroke volume a benefit to the cardiovascular system?
more blood ejected from the heart per beat meaning heart doesn’t need to beat as quickly
how is increase maximum cardiac output a benefit to the cardiovascular system?
heart needs to beat less often to eject the same amount of blood
how is increased number of red blood cells a benefit to the cardiovascular system?
increased ability to carry oxygen to working muscles
more efficient recovery after exercise
how does a PARQ help reduce risks in sport
identify any health risks and limit participation accordingly
what are the 10 ways to reduce risks in sport
PARQ time to recover warm up correct clothing apply rules correctly use correct equipment check equipment balanced competition check facilities apply principles of training
how does allowing time for recover reduce risk in sport?
prevent overuse injury
how does a warm up help reduce risk in sport?
increases elasticity of the muscle
how does using the correct clothing help reduce risk in sport?
shin pads provide protection
how does applying the rules of the game help reduce risk in sport?
don’t lift a hockey stick above head so teeth aren’t hit
how does using the correct equipment help reduce risk in sport?
muscles can cope with the workload and don’t strain
how does making sure the competition is balanced help reduce risk in sport?
avoid 18 years olds against 12 year olds. younger old could get crushed by weight and strength of elders
how does checking the equipment help reduce risk in sport?
make sure padding are around rugby posts to soften collisions
how does checking the facilities help reduce risk in sport?
remove broken glass to avoid cuts
how does applying the principles of training help reduce risk in sport?
ensure increase in training intensity is gradual to avoid overuse injuries
define fracture
correct term for broken bone, occurs when force on bone is stronger than bone itself
what are the symptoms of a fracture?
pain
misshapen limb
bruising
swelling
define concussion
mild brain injury that is caused by a blow to te head or whiplash. common in contact sports
what are the symptoms of concussion?
confusion
dizziness
nausea
unconsciousness
define dislocation
one bone at a joint comes out of place caused by a fall or blow to the area
what are the symptoms of dislocation?
pain
swelling
misshapen joint
define torn cartilage
an injury at a joint where small tears appear in the cartilage. caused by forceful twisting or sudden stop
what are the symptoms of torn cartilage?
pain
swelling
stiffness at joint
define sprain
fibres of ligament are torn . happens when joint goes through a greater range of movements than normal
what are the symptoms of a sprain?
pain
bruising
swelling
define abrasions
minor injuries to skin
cut and graze caused by a fall or knock
define tennis elbow
where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on OUTSIDE of elbow
define golfers elbow
where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on INSIDE of the elbow
define strain
stretch or tear in the muscle
what are the symptoms of a strain
swelling
pain
bruising
what does RICE stand for?
Rest
Ice
Compression
Elevation
how does rest (RICE) help recovery?
allows time to heal and prevent further damage
how does ice (RICE) help recovery?
cold from ice reduces swelling
how does compression (RICE) help recovery?
apply a bandage to the area to reduce swelling
how does Elavation (RICE) help recovery?
keep the affected raised to reduce swelling
Why might an athlete take anabolic steroids?
Increase power and strength
Speed up recovery time
Increase their chances of winning
Increase protein synthesis to develop lean muscle mass
What are the health risks associated with anabolic steroids?
Liver damage
Acne/ skin problems
Mood swings
Premature baldness
what are anabolic steroids?
they have the same chemical structure as the male hormone and give more power
what are beta blockers?
designed to treat health issues
block the effects of adrenaline
why might a performer take beta blockers?
reduce performer’s anxiety
reduce muscular tremor
calming effect
what are the health risks associated with beta blockers?
slow heart rate
lower blood pressure
sleep disturbance
what are diuretics?
increase the rate of urination
why might an athlete take diuretics?
mask other drugs they’ve taken
flush them out
achieve quick weight loss
what are the health risks associated with diuretics?
deydration
nausea, headaches
kidney failure
what are Narcotic analgesics?
relieve pain temporarily
why might a performer take Narcotic analgesics?
increase pain threshold
mask injuries so performer can continue to compete
what are the health risks associated with narcotic analgesics?
vomtting depression addiction kidney damage further damage to injury
what are peptide hormones?
types of drugs found naturally in the body and can be artificially increased
what are the two types of peptide hormones?
Erythropoietin (EPO)
Human Growth Hormones (HGH)
why might a performer take EPO (peptide hormone)
increase red blood cell production which increases amount of oxygen at working muscles
why might a performer take HGH (peptide hormone)
increase muscle mass= strength
burn more fat
what are the health risks associated with EPO?
increase thickness of blood
blood clots
increase risk of heart attack
what are the risks associated with HGH?
heart failure
arthritis
diabetes
abnormal growth in feet and hands
what are stimulants?
they temporarily elevate mood and increase brain activity
why might performers take stimulants?
reduce tiredness
increase heart rate
increase alertness
what are the health risks associated with stimulants?
insomnia
anxiety
aggression
heart rate irregularities
give an examples of stimulants
caffeine
amphetamines
what is blood doping?
performers have additional blood added to their blood stream
why would a performer dope?
increase red blood cells there increase oxygen arrying capacity
what are the health risks associated with blood doping?
infection from equipment leads to blood poisoning
increase blood thickness-clots
stroke from clots
disease carried in body fluids
who might take anabolic steroids?
sprinting
weight lifting
who might take beta blockers?
gymnasts
archers
divers
target shooters
who might use diuretics?
boxers
horse racing
who might use narcotic analgesics?
sprinter
boxers
any performer with an injury
who might use EPO?
rugby
distance running
distance cycling
who might use HGH?
sprinting
weightlifting
who might use stimulants?
rugby
boxing
ice hockey
where increased aggression would be helpful
who might use blood doping?
long distance cyclists
long distance runners
game players where game lasts hours
what are the three warm up stages?
1) pulse raiser
2) stretching
3) drills
why is a pulse raiser needed in a warm up?
speed up oxygen delivery
why are stretches needed in a warm up?
increases elasticity of muscles and soft tissue and range of movement
why are drills needed in a warm up?
helps prepare muscles and focuses you mind
what are the benefits warm up?
physical and mental prep
increases oxygen to working muscles
increases temp of muscles to reduce chance of injury
increase flexibility- adds to performance
what is the purpose of a cool down?
returns the body to resting levels gradually
what are the two stages of a cool down
light exercise e.g slow jogging
stretching- muscles that have been used
what are the benefits of a cool down?
aids removal of lactic acid
aids removal of CO2 and other waste products
helps avoid dizziness due to blood pooling
improves flexibility
