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