Topic 3- PHYSICAL TRAINING Flashcards
What is health?
A state of complete physical, mental and social well being and not merely in the absence of disease or infirmity
What is fitness?
The ability to meet or cope with the demands of the environment
What are the 10 components of fitness?
Speed Agility Balance Coordination Strength Power Reaction time Flexibility Cardiovascular endurance Muscular endurance
What is agility and what sports definitely need agility?
The ability to move and change direction quickly at speed whilst maintaining control
Most game sports such as basketball, football, rugby etc
What is balance and what sports need balance?
It is the ability to keep the body stable by maintaining the centre of mass over the base of support
Gymnastics needs both dynamic and static balance
What are the 2 types of balance?
Static balance- performed with little or no movement… like a handstand
Dynamic balance- performed when movement takes place during a balance… like a cartwheel
What is cardiovascular endurance?
Aerobic power
It is the ability of the heart and lungs to supply working muscles with enough oxygen to work aerobically
Sports like: long distance running, squash, cycling
What is coordination?
The ability to use 2 or more different parts of the body efficiently
Sports like table tennis, running- to be able to use a your arms and legs efficiently
What is flexibility?
The range of movement possible at a joint
Sports or activities like dancing as they need to be able to twist their bodies with ease
What is muscular endurance?
The ability of a muscle or muscle group to undergo repeated contraction whilst avoiding fatigue
Sports like: tennis- repeatedly swinging the arm, cyclists, long distance running etc
What is speed?
The maximum rate at which a performer is able to perform a movement or cover a distance in a period of time
What is reaction time?
The time taken for someone to respond to a stimulus
Sports like: goalkeeping in hockey or football, tabletennis
What is power?
The product of strength and speed (speed x strength)
Also referred to as anaerobic power
Sports like: tennis serve, hammer throw, cricket batting or throwing, golf drive etc
What is strength?
The ability to overcome a resistance
Sports like: weightlifting
What are the 4 types of strength?
Maximal strength- the greatest force possible in a single muscle contraction (essential for most sports)
Static strength- the amount of force exerted on an object you cannot move ( essential for moving static balances)
Explosive strength- the amount of force exerted in one quick muscle contraction (essential for sports like javelin)
Dynamic strength- the amount of force that can be exerted repeatedly by a muscle (similar to muscle endurance and so important for long distance sports like cycling and running)
What are the advantages of carrying fitness tests? Why are they important?
Identifying strengths and weaknesses: by measuring you pr results and comparing them to national averages, you can identify a persons strengths and weaknesses and this info can then be used in a training programme to optimise strength and improve weaknesses
Motivation- fitness tests will allow you to see your current level of fitness and then u can set goals which will therefore increase motivation in order to achieve those goals
Providing variety- carrying out fitness tests can help u put a varied training programme that develops 1 or more components of fitness and prevents the performer feeling boredom from training
Establishing a starting level and monitoring improvement- this will allow you and a coach to see if the performer is improving and if this method of training is benefitting them
What are the limitations of fitness testing?
The tests are often general and not sport specific
The tests dont replicate the movements used in most sports so may not be benefitting you when in competition
The tests are usually conducted in isolation and therefore do not replicate competitive conditions and so when in competition, you may not be able to perform as you do in training as you may be distracted by the different atmospehere
Some of these tests require quite high levels of motivation and so can produce unreliable results as the athlete may be tired or bored and so might not be bothered as much on particular days, making the results inaccurate after the training programme ends
A fitness test must be carried out using the correct procedure to ensure it is valid and if not, then the performer will not benefit from them
What does the illinois agility test measure?
Agility
What does the wall toss test measure?
Coordination
What does the ruler drop test measure?
Reaction time
What does the multi stage fitness test measure?
Cardiovascular endurance
What does the sit and reach test measure?
Flexibility
What does the 30 m sprint test?
Speed
What does the one rep max test measure?
Maximal strength
What does the vertical jump test measure?
Power
What does the sit up bleep test measure?
Muscular endurance
What does the handgrip dynamometer test?
Strength
What does the stork balance test measure?
Balance
What is the definition of the principles of training?
Guidelines, that if applied, ensure that training is effective and results in positive adaptations
The mneumonic is SPORT: Specificity Progressive-Overload Reversibility Tedium
What is specificity and what is its importance?
Specificity means making training relevant to the sport being played, to the movements, muscles and energy systems used in that activity
Essentials to keep your training relevant as otherwise u may be benefitting components of fitness that arent important in your activity and therefore you dont gain anything from them
What is progressive overload and what is its importance?
Means gradually increasing the amount of overload so that fitness gains occur without the potential for injury
Overload is essential as by putting more gradual stress on the body, makes the body work harder than normal so that adaptations take place
If your body has not been progressively overloaded, no further improvements will take place and your level kf fitness will stay the same
However, by overloading but not doing it gradually can lead to injury
How do u increase overload?
Increase the frequency of the sessions
Increase the intensity of the sessions
Increase the time spent taken
What does reversibility mean?
Means that fitness levels are lost when u stop exercising or training
Usually caused by an injury which causes your adaptations made to be lost as it takes longer to gain fitness than to lose fitness
What does Tedium mean?
The boredom that can occur from training the same way every time
To prevent this, variety is needed in a training programme to stop it becoming too repetitive and therefore boring. This will keep motivation levels high
What is the FITT principle?
Used to increase the amount of work the body does in order to achieve overload
What does FITT stand for?
Frequency- how often you exercise
Intensity- how hard you exercise
Time- how long you exercise for
Type- what exercises and methods of training you should use
How can u achieve overload by Frequency?
By gradually increasing the number of training sessions per week, but ensuring that there is enough time between sessions to recover- to prevent injury
How do u achieve overload by intensity?
Gradually increasing how hard you train such as increasing the size of the weights u lift
How do u achieve overload by time?
By increasing the time you spend exercising in each training session or the length of time u spend on each type of exercise. Such as increasing the number of reps and sets in an exercise or decreasing the rest time between sets- this will put more strain on the body and therefore ensure overload occurs
How do u achieve overload by type?
By varying the type of activity or training method it allows overload to also be made but u have to be careful as if the new method is not specific to ur sport, then it doesnt benefit a performer
However, by changing the training method and varying it, it reduces the chance of tedium occuring, and will consequently increase the chances of the performer working harder- allowing overload to occur
What is overtraining?
Occurs when your training programme doesnt allow you to recover and rest enough between each session- resulting in injury and therefore having to experience the effects of reversibility
What can happen if you allow too much rest between training sessions?
You will lose the benefits of having done the training in the first place
What is your heart rate?
The number of times your heart beats per minute
Increases when u exercise to increase the blood and oxygen supply to the working muscles
How do u work out your max heart rate?
220- your age
What is the aerobic training zone.
60% to 80% of your maximum heart rate
What is your anaerobic training zone?
80-90% of your max heart rate
What is the target zone for aerobic training for a 20 year old?
220- 20 = 200
200 x 0.6 = 120bpm
200 x 0.8 = 160
Therefore it is between 120-160bpm
What are the various types of training?
Continuous training Fartlek training Interval training High interval training Circuit training Weight training Plyometric training
What is circuit training and what components of fitness is trained?
Circuit training involves a series of exercises, called stations which are completed one after another with brief periods of rest in between
Trains all components of fitness and depends on the exercises used in the circuit
What are the factors that need to be taken into consideration when setting up a circuit?
The space available
Tye equipment available
The number of stations, usually there is 6-10
It should contain a variety of exercises and the exercise that use the same muscle groups should not be placed next to each other as that can cause muscle fatigue
The work rest ratio- should be enough rest so the performers can perform effectively, but not too long that no overload occurs
What are the 3 types of circuit?
Timed circuits
Fixed load circuits
Varied circuits
What are timed circuits?
Where the performer performs as many reps of an exercise as possible in a set time
Improves muscular endurance
What are fixed load circuits?
Where the performer has to complete a set number of reps before moving on- improves muscular endurance and strength
What are varied circuits?
Where the speed of a timed circuit and the work recovery ratio changes from station to station- improves cardiovascular endurance
What are the advantages of circuit training?
It is very flexible and can train a range of components of fitness
You can choose what exercises that are relevant for your chosen activity and so easily make it specific
Large groups can train at the same time
The variety of exercises keep the training interesting and reduces the chances of tedium occuring
Would benefit games players like footballers
What are the disadvantages of circuit training?
Not really suitable for individual training
Quite a large space is required
Technique can be affected by fatigue when performing as many reps as possible in a set amount of time, increasing the chances of injury
What is continuous training?
Working for a sustained amount of time for atleast 20 minutes without rest where the performer must remain at a steady pace
Includes running, jogging, cycling and going on a treadmill
What component of fitness is trained through continuous training?
Cardiovascular endurance and therefore would suit long distance athletes that require aerobic training such as long distance running and cycling
What are the advantages of continuous training?
Specialist equipment is not strictly necessary
Ideal for a beginner
Ideal for someone training on their own as they can easily make it specific for themselves
Not resting helps prepare for sports where you have to work for long periods of time without a break
What are the disadvantages of continuous training?
It doesnt improve anaerobic fitness
It can be boring doing one exercise at a constant rate and so tedium is likely
It can lead to injury due to repeated use of the same joints
Not suitable for groups or teams
What is interval training?
Involves alternating between periods of work and periods of rest
What is high interval training?
Involves alternating between short periods of intense work in the anaerobic training zone and periods of active recovery in the aerobic training zone
What are the 2 forms of high intensity interval training?
Long interval training- with work periods of 15 seconds to 3 mins at 80-85% of ur max heart rate and recovery periods of the same length
Short interval training- with short periods of work no more than 15 seconds at a close to max heart rate and longer periods of rest, up to 2 mins
What are the advantages of interval training?
Good for inexperiences performers and beginners
Good for overall fitness
Trains aerobic and anaerobic fitness
Easily adapted for a performers needs
Long interval high intensity interval training benefits Game players And middle distance runners
Short interval high intensity interval training benefits racket sports players such as tennis and sprinters
What are the disadvantages of interval training?
Can put a lot of pressure on the bodys systems, which can lead to injury if they have not been conditioned correctly
As High intensity interval training is a very exhausting workout, your recovery period between sessions should be 48 hours
Risk of injury due to high intensity
What is fartlek training?
A type of continuous training but involves changes in the intensity of exercise over different distances
What components of fitness is achieved through fartlek training?
Cardiovascular endurance
Muscular endurance
Speed
How is overload achieved through fartlek training?
By increasing the times or speeds of each bit or the terrain difficulty (running uphill instead of a flat surface)
What are the advantages of fartlek training?
It is very adaptable so you can easily tailor training to suit different sports and different levels of fitness
Therefore you can include a mix of aerobic and anaerobic activity so it is useful for sports that require different paces such as football and rugby
What are the disadvantages of fartlek training?
Frequent changes of intensity can mean that the training lacks structure- making it easy to skip the harder bits and tough to monitor progress
Requires the performer to be extremely focused to ensure that the training is effective
What is plyometric training?
A training method to train a performers muscular power
What types of exercises come under plyometric training?
Depth jumps- improve power in quadriceps and increase how high you can jump
First stage lengthens your quadriceps as you land and squat,but the 2nd stage shortens them as you jump
What are the advantages of plyometric training?
Its the only form of training that directly improves your power and so is very specific to different skills in sports such as when jumping in basketball when shooting
What are the disadvantages of plyometric training?
Very demanding on the muscles used- must be very fit or you will get injured
Cannot perform plyometric training too often as you will get injured and therefore reversibility will kick in and you will lose any gains you have made
What is high altitude training?
Training at a higher altitude where the pressure is lower and so whilst training, you take in less oxygen per breath
What is the main point of athletes training at a higher altitude?
As your body adapts to the less pressure by creating more red blood cells, so enough oxygen can be supplied to the muscles and organs
Athletes therefore use this form of training to increase their red blood count giving them an advantage when competing at a lower altitude
Why is having a greater amount of red blood cells an advantage?
It means that a performer has a better oxygen supply to the muscles, increasing a persons cardiovascular endurance and muscular endurance. Helps and suits endurance athletes
What are the advantages of altitude training?
It improves cardiovascular and muscular endurance which helps endurance athletes perform better as they are able to work for a longer period of time without feeling fatigue.
What are the disadvantages of high altitude training?
Training at high altitude makes it harder to reach the same intensity levels as you could be, when training at a low altitude. Therefore it is not as suitable for anaerobic training and therefore anaerobic sports such as 100m sprinters
The effects of altitude training only last for a few weeks and so once the performer is back to their normal altitude level, the body doesnt need to create extra red blood cells any more
It can be very expensive to transport athletes to mountainous areas where high altitude normally takes place in
