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P.E > Topic 3- Physical training > Flashcards

Topic 3- Physical training Flashcards

1
Q

define health

A

a state of complete emotional,physical and social wellbeing

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2
Q

define fitness

A

the ability to meet the demands of the environment

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3
Q

define exercise

A

a form of physical activity done to maintain or improve health or physical fitness

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4
Q

define performance

A

how well a task is completed

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5
Q

what is the relationship between exercise,fitness and performance?

A

taking part in exercise increases fitness

if fitness improves so does performance

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6
Q

give an example of how the relationship of exercise, fitness and performance can be beneficial

A

cardio vascular fitness improve
less likely to suffer with fatigue
therefore maintain performance for longer

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7
Q

give an example of how lack of exercise can effect fitness and performance

A

not healthy enough to take part in regular exercise
fitness will deteriorate
causing your performance levels to drop
health benefits will not be gained

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8
Q

define cardio vascular fitness

A

the ability to exercise the entire body for long periods of time without tiring

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9
Q

when is cardio-vascular fitness required

A

when activity is:
mainly aerobic
last a long time

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10
Q

cardio vascular fitness is used by performers who need to do what?

A

maintain quality of performance

work body for long time without fatiguing

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11
Q

define muscular endurance

A

ability to use voluntary muscles many times without getting tired

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12
Q

when is muscular endurance required?

A

when activity is:
mainly aerobic
last a long time
repeating the use of same muscles

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13
Q

muscular endurance is used by performers who need to do what?

A

repeat muscles contractions over a long time without tiring

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14
Q

define flexibility

A

the range of movement possible at a joint

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15
Q

why is flexibility important?

A

increases range of movement at the joint

helps prevent injury

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16
Q

define reaction time

A

time it takes to respond to a stimulus

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17
Q

why is it useful to have a fast reaction?

A

get a good start

adapt quickly to changes in play

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18
Q

give an example where quick reaction time is needed?

A

rugby player needing to change direction quickly due to a deflected ball

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19
Q

define power

A

ability to do strength performances quickly

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20
Q

define speed

A

amount of time it takes to perform a particular action

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21
Q

when is speed useful?

A

events won by quickest time

where power is needed

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22
Q

define agility

A

ability to change position of the body quickly whilst maintaining control of movement

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23
Q

define balance

A

ability to retain bodies centre of mass above the base of support

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24
Q

define coordination

A

the ability to use two or more body parts together

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25
Q

define body composition

A

the relative ratio of fat mass to fat free mass in the body

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26
Q

give an example of when body composition effects performance

A

if a rugby player doesn’t have enough muscles and body fat its easier for an opponent to push them off the ball

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27
Q

define strength

A

the amount of force a muscle can exert against resistance

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28
Q

what does PARQ stand for?

A

physical activity readiness questionnaire

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29
Q

what is point of a PARQ?

A

identify any potential health problems that would stop them from doing exercise

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30
Q

what is the point in fitness testing?

A

establishing current level of fitness

idetifying strength and weaknesses

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31
Q

what are the tests for cardio vascular endurance?

A

12 min cooper run/swim

harvard step test

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32
Q

what is the test for strength?

A

grip dynamometer

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33
Q

what is the test for flexibility?

A

sit and reach test

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34
Q

what is the test for agility?

A

illinois run

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35
Q

what is the test for speed?

A

30 metre sprint

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36
Q

what is the test for power?

A

vertical jump test

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37
Q

what is the test for muscular endurance?

A

one minute press up test

one minute sit up test

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38
Q

what is the meaning of progressive overload

A

gradually increasing the amount of work in training

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39
Q

give an example of progressive overload

A

week 1= 5 sit ups

week 2= 10 sit ups

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40
Q

what is the meaning of specificity?

A

matching training to the particular requirements of an activity

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41
Q

give an example of specificity?

A

a rower basing their training around a rowing machine

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42
Q

what is the meaning of individual needs?

A

matching training to the requirements of a person

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43
Q

give an example of individual needs

A

brothers both 13 and 16
younger one only trains twice a week for 30 minutes
older one trains every other day for an hour

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44
Q

what is the meaning of overtraining?

A

doing too much training which leads to injury and prevents improvement

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45
Q

what could be the causes of overtraining?

A

not enough rest between sessions
sessions are too long
using workload that is too high

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46
Q

what does FITT stand for?

A

Frequency
Intensity
Time
Type

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47
Q

what does the frequency mean in FITT

A

how often you train
it should gradually increase
training more often leads to better performance

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48
Q

what does the intensity mean in FITT

A

how hard you train
should gradually increase
training harder leads to better performance

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49
Q

what does time mean in FITT

A

how long you train for

should gradually increase

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50
Q

what does type mean in FITT

A

relates to specificity. closer match between type of training and activity the better the improvement in performance

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51
Q

what is the meaning of reversibility?

A

any improvement made when training will be reversed when you stop training

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52
Q

what is the formula called to calculate you aerobic and anaerobic training zones

A

karvonen formula

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53
Q

what is your aerobic training zone?

A

60%-80% of your maximum heart rate

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54
Q

how do you calculate your aerobic training zone?

A

220-your age
find 60% of this number
find 80% of this number
this gives you the upper and lower threshold

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55
Q

what is you anaerobic training zone?

A

80%-90% of your maximum heart rate

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56
Q

how do you calculate your anaerobic training zone?

A

220-your age
find 80% of this number
find 90% of this number
this gives you the upper and lower threshold

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57
Q

what are the characteristics of continuous training

A

should be 20 minutes or longer

must not involve any breaks

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58
Q

what are the benefits to health of continuous training?

A

improves cardio vascular fitness and muscular endurance

reduce chance of heart disease

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59
Q

what is fartlek training?

A

a type of continuous training involving variations in pace and terrain

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60
Q

what are the benefits to health of fartlek training?

A

improves cardio vascular fitness and muscular endurance

reduces the risk of heart disease

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61
Q

what is circuit training?

A

a chain of different activities that can be selected to suit individual or activity requirements

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62
Q

what components of fitness does circuit training develop?

A

all components

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63
Q

what are the characteristics of interval training?

A

high intensity work

followed by rest

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64
Q

health benefits of interval training

A

weight loss

can be adapted to work on cardio vascular fitness

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65
Q

what is interval training?

A

periods of intense activity with break in the session for recovery

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66
Q

what is Plyometric training?

A

muscle exerts maximum short intervals of time

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67
Q

what are the characteristics of Plyometric?

A 
jumping 
high intensity 
short duration 
breaks between sets 
spead not endurance
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68
Q

what are the health benefits of plyometric training?

A

develops power

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69
Q

what are the characteristics of weight training

A

interval training using weights

involves reps and sets

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70
Q

benefits to health of weight training

A

develop fitness for sport

71
Q

what does aerobics develop?

A

cardio vascular endurance

72
Q

what does body pump develop?

A

muscular endurance or strength

73
Q

what does pilates develop?

A

flexibility, balance and strength

74
Q

what does yoga develop?

A

flexibility,balance and strength

75
Q

what does spinning develop?

A

cardio vascular and muscular endurance

76
Q

pros of continuous training

A

no equipment need

do on your own or with a group

77
Q

cons of continuous training

A

can be boring
doesnt change pace- not good for game player
impact injuries

78
Q

pros of fartlek training

A

no equipment

change of pace and terrain adds interest

79
Q

cons of fartlek training

A

hard to change pace

cant find a safe route

80
Q

pros of circuit training

A

variety of stations
can be aerobic or anaerobic
easily adapted

81
Q

cons of circuit training

A

take time to set up and put away if equipment is used

limited time at stations

82
Q

pros of interval training

A

no equipment

adapted to anaerobic or aerobic

83
Q

cons of interval training

A

boring and repetitive

need to plan

84
Q

pros of plyometric training

A

no equipment

cause injury due to high intensity

85
Q

pros of weight training

A

easily adapted for muscular endurance or strength

target specific areas of the body

86
Q

cons of weight training

A

expensive equipment

need proper technique or injury will occur

87
Q

impact of long term training

A

increased ability to withstand force leading to improved performance
performer is less likely to have time off due to injury

88
Q

Benefits of long term aerobic exercise

A

Increased myglobin content-improves oxygen supply to the muscles
Increased size of mitochondria

89
Q

Benefits of long term anaerobic exercise

A

Increased strength

Increased tolerance to lactic acid

90
Q

long term training benefits on the muscular and skeletal system

A

increased bone density
stronger ligaments and tendons
muscle hypertrophy- muscles get bigger

91
Q

why is rest between exercise important for muscle adaption?

A

so there is enough time for the adaptions to take place

prevent over training

92
Q

what are the adaptions to the respiratory system? (4)

A

increased No. of alveoli
increase strength of intercoastal muscles
increased strength of diaphram
increased vital capacity

93
Q

Why is increased number of alveoli a benefit to the respiratory system?

A

more opportunity for gas exchange

94
Q

why is increased strength of the diaphram a benefit to the respiratory system?

A

more space created for the lungs to fully inflate

95
Q

why is increased tidal volume a benefit to the respiratory system?

A

take in more air and extract oxygen more effectively

96
Q

why is increased vital capacity a benefit to the respiratory system?

A

more air can be breathed in ready for transport to working muscles

97
Q

what the adaptions to the cardio vascular system? (6)

A 
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
98
Q

how is increased elasticity of the muscular wall of veins and arteries a benefit to the cardiovascular system?

A

reduces the chances of heart disease

99
Q

how is increased size and strength of heart a benefit to the cardiovascular system?

A

good for fitness as heart contracts with more force

100
Q

how is increase resting stroke volume a benefit to the cardiovascular system?

A

more blood ejected from the heart per beat meaning heart doesn’t need to beat as quickly

101
Q

how is increase maximum cardiac output a benefit to the cardiovascular system?

A

heart needs to beat less often to eject the same amount of blood

102
Q

how is increased number of red blood cells a benefit to the cardiovascular system?

A

increased ability to carry oxygen to working muscles

more efficient recovery after exercise

103
Q

how does a PARQ help reduce risks in sport

A

identify any health risks and limit participation accordingly

104
Q

what are the 10 ways to reduce risks in sport

A 
PARQ
time to recover 
warm up
correct clothing
apply rules correctly
use correct equipment 
check equipment
balanced competition
check facilities 
apply principles of training
105
Q

how does allowing time for recover reduce risk in sport?

A

prevent overuse injury

106
Q

how does a warm up help reduce risk in sport?

A

increases elasticity of the muscle

107
Q

how does using the correct clothing help reduce risk in sport?

A

shin pads provide protection

108
Q

how does applying the rules of the game help reduce risk in sport?

A

don’t lift a hockey stick above head so teeth aren’t hit

109
Q

how does using the correct equipment help reduce risk in sport?

A

muscles can cope with the workload and don’t strain

110
Q

how does making sure the competition is balanced help reduce risk in sport?

A

avoid 18 years olds against 12 year olds. younger old could get crushed by weight and strength of elders

111
Q

how does checking the equipment help reduce risk in sport?

A

make sure padding are around rugby posts to soften collisions

112
Q

how does checking the facilities help reduce risk in sport?

A

remove broken glass to avoid cuts

113
Q

how does applying the principles of training help reduce risk in sport?

A

ensure increase in training intensity is gradual to avoid overuse injuries

114
Q

define fracture

A

correct term for broken bone, occurs when force on bone is stronger than bone itself

115
Q

what are the symptoms of a fracture?

A

pain
misshapen limb
bruising
swelling

116
Q

define concussion

A

mild brain injury that is caused by a blow to te head or whiplash. common in contact sports

117
Q

what are the symptoms of concussion?

A

confusion
dizziness
nausea
unconsciousness

118
Q

define dislocation

A

one bone at a joint comes out of place caused by a fall or blow to the area

119
Q

what are the symptoms of dislocation?

A

pain
swelling
misshapen joint

120
Q

define torn cartilage

A

an injury at a joint where small tears appear in the cartilage. caused by forceful twisting or sudden stop

121
Q

what are the symptoms of torn cartilage?

A

pain
swelling
stiffness at joint

122
Q

define sprain

A

fibres of ligament are torn . happens when joint goes through a greater range of movements than normal

123
Q

what are the symptoms of a sprain?

A

pain
bruising
swelling

124
Q

define abrasions

A

minor injuries to skin

cut and graze caused by a fall or knock

125
Q

define tennis elbow

A

where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on OUTSIDE of elbow

126
Q

define golfers elbow

A

where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on INSIDE of the elbow

127
Q

define strain

A

stretch or tear in the muscle

128
Q

what are the symptoms of a strain

A

swelling
pain
bruising

129
Q

what does RICE stand for?

A

Rest
Ice
Compression
Elevation

130
Q

how does rest (RICE) help recovery?

A

allows time to heal and prevent further damage

131
Q

how does ice (RICE) help recovery?

A

cold from ice reduces swelling

132
Q

how does compression (RICE) help recovery?

A

apply a bandage to the area to reduce swelling

133
Q

how does Elavation (RICE) help recovery?

A

keep the affected raised to reduce swelling

134
Q

Why might an athlete take anabolic steroids?

A

Increase power and strength
Speed up recovery time
Increase their chances of winning
Increase protein synthesis to develop lean muscle mass

135
Q

What are the health risks associated with anabolic steroids?

A

Liver damage
Acne/ skin problems
Mood swings
Premature baldness

136
Q

what are anabolic steroids?

A

they have the same chemical structure as the male hormone and give more power

137
Q

what are beta blockers?

A

designed to treat health issues

block the effects of adrenaline

138
Q

why might a performer take beta blockers?

A

reduce performer’s anxiety
reduce muscular tremor
calming effect

139
Q

what are the health risks associated with beta blockers?

A

slow heart rate
lower blood pressure
sleep disturbance

140
Q

what are diuretics?

A

increase the rate of urination

141
Q

why might an athlete take diuretics?

A

mask other drugs they’ve taken
flush them out
achieve quick weight loss

142
Q

what are the health risks associated with diuretics?

A

deydration
nausea, headaches
kidney failure

143
Q

what are Narcotic analgesics?

A

relieve pain temporarily

144
Q

why might a performer take Narcotic analgesics?

A

increase pain threshold

mask injuries so performer can continue to compete

145
Q

what are the health risks associated with narcotic analgesics?

A 
vomtting 
depression 
addiction
kidney damage 
further damage to injury
146
Q

what are peptide hormones?

A

types of drugs found naturally in the body and can be artificially increased

147
Q

what are the two types of peptide hormones?

A

Erythropoietin (EPO)

Human Growth Hormones (HGH)

148
Q

why might a performer take EPO (peptide hormone)

A

increase red blood cell production which increases amount of oxygen at working muscles

149
Q

why might a performer take HGH (peptide hormone)

A

increase muscle mass= strength

burn more fat

150
Q

what are the health risks associated with EPO?

A

increase thickness of blood
blood clots
increase risk of heart attack

151
Q

what are the risks associated with HGH?

A

heart failure
arthritis
diabetes
abnormal growth in feet and hands

152
Q

what are stimulants?

A

they temporarily elevate mood and increase brain activity

153
Q

why might performers take stimulants?

A

reduce tiredness
increase heart rate
increase alertness

154
Q

what are the health risks associated with stimulants?

A

insomnia
anxiety
aggression
heart rate irregularities

155
Q

give an examples of stimulants

A

caffeine

amphetamines

156
Q

what is blood doping?

A

performers have additional blood added to their blood stream

157
Q

why would a performer dope?

A

increase red blood cells there increase oxygen arrying capacity

158
Q

what are the health risks associated with blood doping?

A

infection from equipment leads to blood poisoning
increase blood thickness-clots
stroke from clots
disease carried in body fluids

159
Q

who might take anabolic steroids?

A

sprinting

weight lifting

160
Q

who might take beta blockers?

A

gymnasts
archers
divers
target shooters

161
Q

who might use diuretics?

A

boxers

horse racing

162
Q

who might use narcotic analgesics?

A

sprinter
boxers
any performer with an injury

163
Q

who might use EPO?

A

rugby
distance running
distance cycling

164
Q

who might use HGH?

A

sprinting

weightlifting

165
Q

who might use stimulants?

A

rugby
boxing
ice hockey
where increased aggression would be helpful

166
Q

who might use blood doping?

A

long distance cyclists
long distance runners
game players where game lasts hours

167
Q

what are the three warm up stages?

A

1) pulse raiser
2) stretching
3) drills

168
Q

why is a pulse raiser needed in a warm up?

A

speed up oxygen delivery

169
Q

why are stretches needed in a warm up?

A

increases elasticity of muscles and soft tissue and range of movement

170
Q

why are drills needed in a warm up?

A

helps prepare muscles and focuses you mind

171
Q

what are the benefits warm up?

A

physical and mental prep
increases oxygen to working muscles
increases temp of muscles to reduce chance of injury
increase flexibility- adds to performance

172
Q

what is the purpose of a cool down?

A

returns the body to resting levels gradually

173
Q

what are the two stages of a cool down

A

light exercise e.g slow jogging

stretching- muscles that have been used

174
Q

what are the benefits of a cool down?

A

aids removal of lactic acid
aids removal of CO2 and other waste products
helps avoid dizziness due to blood pooling
improves flexibility

P.E (6 decks)

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