Topic 3 Physical Training Flashcards
health definition
a state of complete emotional, physical and social well-being and not merely the absence of disease and infirmity
fitness definition
the ability to meet the demands of the environment
exercise definition
a form of physical activity done to maintain or improve health and/or physical fitness, it is not a competitive sport
performance definition
how well a task is completed
factors working together between health and fitness
if you take part in regular exercise you can increase your fitness, if your fitness improves then your performance will also improve
factors not working together between health and fitness
if you aren’t healthy enough to take part in regular exercise then your fitness will deteriorate, causing your performance levels to drop, and health benefits will not be gained
what who why how cardiovascular fitness
ability to exercise the entire body for long periods of time without tiring
long distance runners/games players
so they can maintain a high level of performance for the entire period
mainly aerobic activities, require a prolonged additional oxygen delivery
what who why how muscular endurance
the ability to use voluntary muscles many times without tiring
rowers, long distance athletes
so they can maintain a high level of performance for the entire period
mainly aerobic, require repeated use of the same muscles
what who why how flexibility
the range of movement possible at a joint
gymnasts
so that injury is prevented, so skills become easier
allows the performer to reach further without injury
what who why how reaction time
the time it takes to respond to a stimulus 100m sprinters to respond to a gun to get the best start to finish quicker
examples of different stimulus in sports
ball, starting pistol, whistle, opponent, error, dangerous situation
what who why how power
ability to do strength performances quickly trampoliner to do moves quickly and accurately to get the best height to get the best score
power equation
strength x speed
what who why how speed
amount of time take to perform a particular action or cover a particular distance
sprinter/ javelin thrower
race/ speed of the arm to get the maximum distance
to get the best time/score
what who why how agility
ability to change the position of the body quickly while maintaining control of the movement games players to dodge tackles or to get free to perhaps distract the opponent to win a point or the game
three main components of agility
speed
change direction
under control
types of balance
static and dynamic
what who why how static balance
the ability to retain the body’s centre of mass above the base of support
no movement
gymnast
so they don’t wobble during a beam performance
so they get a higher score for execution
what who why how dynamic balance
the ability to retain the body’s centre of mass above the base of support
movement
shot put/ hammer throw
so they don’t step outside of the boundary
so they don’t get disqualified
what who why how co-ordination
ability to move two or more body parts together
tennis player
so they can hit the ball
to win the point
what should the end result be when an action is co-ordinated
efficient
smooth
effective
what who why how body composition
the relative ratio of fat mass to fat-free mass in the body
long distance runners
so they don’t have too much muscle
as muscle is heavy
it will slow them down as it will be excess weight
what who why how strength
the amount of force a muscle can exert against resistance
weightlifter
to lift heavy weights
to get a better score
what does PAR-Q stand for
Personal
Activity
Readiness
Questionnaire
use of PAR-Q questions
used to make recommendations for training
typical PAR-Q questions
personal physical details (weight)
family health history
known health problems
lifestyle
when are fitness tests used
at the start of an exercise programme to create baseline results
during a programme to monitor how the training is going
at the end to see if the training has worked
reasons for fitness tests
establishing your current level of fitness
identifying your strengths and weaknesses
to plan a relevant training programme
help you set SMART targets
check for improvements
tests for cardiovascular endurance
12 minute cooper run, harvard step test
run for 12 minutes, calculate the distance and compare your results to a rating chart
step up and down onto a bench for 5 minutes, when finished take your HR after 1,2 and 3 minutes, add the HR together and do 100 x 300 divided by the sum of the three heart rates, compare to a rating chart
strength test
grip dynamometer
adjust grip to fit your hand, keep arm beside your body, squeeze as hard as you can, compare results to a rating chart
flexibility test
sit and reach test
use a sit and reach box, sit with your legs straight and soles of feet flat against the box, palms face down one hand on top of the other and reach as far as possible, record the distance reached and compare to a chart
agility test
illinois agility run
set up the course, lie face down at the start , on GO run around the course as fast as possible, record time and compare to a rating chart
speed test
30m sprint
mark out 30m, place a cone at the start and at the end,, record the time taken, compare results to a rating chart
power test
vertical jump test
stand side on to a wall, mark highest point that you can reach, holding chalk jump as high as you can, mark wall at the top of the jump, measure differences between first and second chalk mark, compare results to a rating chart
muscular endurance test
60s sit ups/press-ups
work with a partner, one times and one counts, complete as many as you can in 1 minute, compare to a rating chart
raw data
score from your fitness test
interpret
using the data to provide a rating for your fitness
analyse
break down the test to identify strengths and weaknesses
evaluate
make a judgement about the impact of training by looking at the data
what should be on a data collection sheet
date
name of the test
result
relevant rating
principles of training way to remember
FITT, SPORTI
principles of training
frequency, intensity, time, type, specificity, progressive overload, overtraining, reversibility, thresholds of training, individual needs
progressive overload
gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury
week 1= 5 sit ups
week 2= 10 sit ups
specificity
matching training methods to the particular requirements of an activity
rower could train using a rowing machine
individual needs
matching the training to the requirements of the person
13 year old would lift different weights to a 25 year old body builder
overtraining
too much training which can lead to injury and prevent improvement
can happen by making sessions too long, inadequate rest between sessions, using a workload that is too high
injury could occur
reversibility
improvement or change that takes place as a consequence of training will be reversed when you stop training
due to holiday or injury
FITT frequency
how often you train, should gradually be increased
training more often can lead to improved performance
FITT intensity
how hard you train, gradually increase
1 set of 5 reps
2 sets of 5 reps
2 sets of 7 reps
FITT time
how long you train, gradually increase
20 mins-25 mins-30 mins
FITT type
relates to specificity, the closer the match between the type of training and the activity the better the improvement in performance
thresholds of training
to maximise the chance of fitness adaptations you should train within your target zone
what is your anaerobic training zone
80-90% of your MHR
what is your aerobic training zone
60-80% of your MHR
what is the Karvonen formula
calculation to find your max HR
how to find your MHR
220-age
sub-maximal
you don’t work flat out and so you can continue to work for longer periods of time
what are methods of training used for
to improve fitness and performance levels
how to find the most suitable training method
your level of fitness
the requirements of the sport
the facilities available
characteristics of continuous training
20 minutes+
no breaks
advantages of continuous training
improves cardiovascular fitness and muscular endurance
good for long-distance athletes
disadvantages of continuous training
boring
not good for short distance athletes
characteristics of fartlek training
changes of pace
changes of terrain
advantages of fartlek training
allows the performer to recover so they can work maximally
improves cardiovascular and muscular endurance
reduces chances of coronary heart disease
keeps it interesting
good for games players as there is a constant change of pace
disadvantages of fartlek training
still a variation of continuous so is still boring
not useful for short distance athletes
safe route isn’t easy to find
characteristics of circuit training
stations can be fitness or skilled based
number of stations which can be varied easily
advantages of circuit training
benefits all as it is easily adaptable to the surroundings
can be good for weight loss
interesting and fun
can be done with little or lots of equipment
disadvantages of circuit training
may not have enough space
may not have the required equipment to improve your weakness
take time to set up and put away
forms of interval training
on a track
circuit training
weight training
characteristics of interval training
high intensity periods
followed by periods of rest
repeated
benefits of interval training
can be used to improve health in a variety of ways
good for weight loss
can be easily adapted for anyone
usually used to improve speed
disadvantages of interval training
boring
not have the space
plyometrics characteristics
jumping and bounding high intensity short duration breaks for speed maximal
benefits of plyometrics
used to develop power by the fast lengthening and shortening muscles
used for sports with explosive movements such as volleyball, basketball and hurdles
disadvantages of plyometrics
if not warmed up correctly could easily cause injury
could cause muscle damage
not good for endurance athletes
weight training characteristics
form of interval training using reps and sets
weights provide a resistance for the muscles to work against which causes them to build
benefits of weight training
good for activities that require power and strength
weight lifting, shot put, rugby
disadvantages of weight training
could use weights too heavy and drop them or injur yourself
not good for activites that dont require power or strength
how to develop power and strength using weight training
high weight and low number of reps
how to develop muscular endurance using weight training
use low weight and high number of reps
aerobics
develops cardiovascular endurance
many types of classes
continuous activity between 30-60 minutes
body pump
develops muscular endurance moderate to high intensity uses barbells lots of repetitions targets all areas of the body
pilates
flexibility, balance and strength
exercises done on a mat
uses resistance
focus is on core muscles
yoga
develops flexibility, balance and strength
exercises done on a mat
also includes a relaxation phase
spinning
develops cardiovascular endurance and muscular endurance
continuous cycling to music with an instructor to motivate
pace changes throughout
impact of long-term training
regular exercise leads to stronger ligaments and tendons, stronger ligaments means better support of joints to increase stability, more stability means less likely to dislocate a joint and less likely to get an overuse injury
effects weight-bearing activities have on your bones, exercise and health
increased bone density, stronger bones, less chance of breaks/fractures and less chance of osteoporosis
training adaptations aerobic
games activities, low-weight high-reps weight training
training adaptations anaerobic
sprinting, high-weight few-reps weight training
effects of aerobic adaptations
hypertrophy of slow twitch muscle fibres, increased myoglobin content, increased size of mitochondria and increased size of mitochondria
benefits of aerobic adaptations
hypertrophy benefits activites where muscular endurance is required, myoglobin improves the oxygen supply to muscles, mitochondria produce more energy aerobically
effects and benefits of anaerobic adaptations
hypertrophy of fast-twitch muscle fibres- benefits activities where strength and power are required, increased strength- increases the amount of force that can be applied, increased tolerance to lactic acid- reduces muscle fatigue so delaying the need to reduce the intensity of work
hypertrophy
increased size of muscles
health benefits of regular aerobic exercise
reduced chance of a stroke, reduced chance of cornary heart disease, reduced chance of type 2 diabetes
adaptations to the cardiovascular system 1
increased elasticity of veins and arteries, increase in size and strength of the heart, increase in resting stroke volume
stroke volume
amount of blood leaving the heart each beat
cardiac hypertrophy
increased size and strength of the heart
benefits of adaptations on cardiovascular system 1
drop in resting blood pressure, good for health as coronary heart disease risk is reduced, heart can contract more forcefully so good for fitness, more blood ejected from the heart each beat at rest so the heart doesn’t need to beat as quickly to supply the required oxygen
adaptions of the cardiovascular system 2
lower resting heart rate, increased maximum cardiac output during exercise, increased capillarisation, increased number of red blood cells, faster-return to the resting heart rate
the benefit of adaptations on the cardiovascular system 2
greater training zone with an increased stroke volume and the heart needs to beat less often to eject the same amount of blood, increased oxygen delivery to working muscles, increased ability to carry oxygen to working muscles and increased rate of removal of carbon dioxide, more efficient recovery after exercise
how can you increase cardiac output
increase heart rate, increase stroke volume
adaptations of the respiratory system
increased number of alveoli, increased strength of intercostal muscles, increased strength of the diaphragm, increased tidal volume, increased vital capacity
vital capacity
maximum amount of air your lungs can expire after the maximum amount they can inspire
benefits of the adaptations to the respiratory system
more opportunity for gas exchange between the alveoli and the blood, increased muscle efficiency means more space is created for the lungs to fully inflate, an overall increase in lung volume so you can take in more air and extract oxygen more effectively, as a result of regular training more air can be breathed in and more oxygen is extracted from the air breathed in ready for transport to the working muscles
general risks
sprain an ankle or pull a muscle in most activites
activity-specific risks
risk of being hit with a hockey stick is specific to hockey
how to prevent injury through personal readiness
complete a PAR-Q, allow recovery time, warm up, use correct clothing, apply the rules of the game when you are playing, use correct equipment
how does a PAR-Q reduce injury
identifies potential risks and limits participation accordingly
how does recovery time reduce injury
prevent overuse injury
how does a warm up reduce injury
increases the elasticity of the muscles
how does using the correct clothing reduce injury
wear shin pads to provide padding
how does applying the rules reduce injury
don’t lift the hockey stick above the shoulder so teeth aren’t hit
how does using the correct equipment reduce injury
muscles can’t cope with the workload and don’t strain
any other measures that you can use to identify risks
make sure the competition is balanced, check equipment, check facilities, apply principles of training
types of fracture
compound, simple, stress, greenstick
symptoms of a fracture
pain, bruising, misshapen limb, swelling
compound fractures another name
open fractures
compound fracture
where the broken bone causes the skin to break adding an additional complication of possible infection
simple fracture
where the bone doesn’t break the skin
greenstick fracture
younger children, bone bends on one side and breaks on the other
stress fractures
injuries commonly caused through overuse, a small crack forms in the bone
treatment of fracture
bones will mend but they need to be treated by a doctor who will make sure the bone is properly aligned and immobilised (usually by a plaster cast or splint) until it has healed
what is concussion
mild head/brain injury
caused by a blow to the head or by whiplash
shaking the brain inside the skull
common in contact sports
confusion, dizziness, unconsciousness, nausea
seek medical advice and monitor closely to make sure the symptoms don’t get worse
rest
what is dislocation
one of the bones at a joint comes out of place
caused by a fall or blow to the area
pain, misshapen joint, swelling
treatment RICE can be used temporarily, there may be potential damage to the surrounding nerves or tissues so it is essential to seek medical advice as soon as possible
torn cartilage
an injury where small tears appear on the cushion at the end of the bones
common in many sports
caused by forceful twisting or sudden impact/stopping
symptoms are pain, swelling and stiffness at the joint restricting movement
treatment rest and strengthening exercises
sprain
an injury where some of the fibres of the ligament are torn
common in many sports
causes include overtwisting at a joint, forceful twisting
symptoms include pain, bruising and swelling
treatment RICE
examples of soft tissue injuries
strain, tennis elbow, golfer’s elbow, abrasions
abrasions
minor injuries to the skin
graze/cut
any activity due to a knock or a fall
treatment, they must be cleaned and covered wit ha sterile dressing, pressure should be applied to stop blood flow
tennis elbow
tendons are inflamed
outside of the elbow
caused by poor technique or overuse eg a backhand
golfers elbow
tendons are inflamed
inside of the elbow
caused by poor technique or overuse of a particular shot on a driving range
strains
stretch or tear in the muscle known as a pulled muscle swelling, pain, bruising occur because of overstretching treatment RICE
RICE
rest, ice, compression, elevate
rest
don’t use the injured area, leaving time for recovery
ice
ice will reduce swelling
compression
apply a bandage to reduce swelling
elevation
keep affected area raised to reduce swelling
PED’s
perfomance enhancing drugs
WADA
world anti doping agency
reasons athletes take anabolic steroids
to train harder for longer increasing power and strength, to increase protein synthesis to develop lean muscle mass, increase their chance of winning, due to peer pressure, to speed up recovery times
health risk anabolic steroids
liver damage testicular atrophy which leads to infertility skin problems mood swings premature baldness
who may use anabolic steroids
sprinters or weight lifters
athletes that require power
reasons athletes take beta-blockers
calming effect, reduce anxiety, allow the performer to remain in control, increase chances of winning, reduce muscle tremor shaking
health risks beta-blockers
slowing heart rate therefore oxygen delivery so performance will drop in endurance events
lowering of blood pressure
sleep disturbance leading to tiredness
who may use beta-blockers
any athlete requiring precision
archery, target shooting, gymnastics, diving
reasons athletes take diuretics
to achieve quick weight loss due to loss of fluid in the body
to mask or hide other performance enhancing drugs making them harder to detect
health risks diuretics
dehydration
nausea
headaches
heart/kidney failure
who may use diuretics
any activity with a weight category
boxing
horse racing (jockey)
any performer trying to mask drugs
reasons athletes take narcotic analgesics
increase pain threshold
sense of euphoria
invincibility
mask injuries so the performer can complete
health risks narcotics
nausea vomiting anxiety depression kidney liver damage addiction concentration loss further damage to injury
who may use narcotics
sprinters
boxers
footballers
swimmers
what are the two peptide hormones
erythropoietin EPO and human growth hormones
reasons athletes take EPO
help increase RBC production, increase oxygen delivery to working muscles
reasons athletes take human growth hormones HGH
increase muscle mass therefore also strength, burns fat
health risks EPO
increase thickness of blood, blood clots, strokes and deep vein thrombosis, heart attack
health risks HGH
arthritis, heart failure, abnormal growth in feet and hands, diabetes
who may use EPO
long distance athletes
who may use HGH
sprinters,weight lifters
reasons athletes take stimulants
increase alertness, increase aggression, increase competitiveness, reduce tiredness, increase HR and therefore oxygen delivery
health risks stimulants
insomnia
anxiety
aggression
heart rate irregularities
who may use stimulants
where increase in aggression would help boxing ice hockey rugby where they need to stay alert for a long time baseball long distance cycling
what is blood doping
where performers have additional blood added to their bloodstream
how is blood doping done
using the performers own blood
blood removed and stored
body replaces blood over 4-6 week period
blood then injected back
use the blood of someone of the same type
blood is transfused
reasons performers dope
increase in red blood cells therefore in oxygen-carrying capacity
health risks blood doping
infection from equipment increased viscocity leading to clots deep vein thrombosis leading to heart failure stroke as a result of blood clots diseases carried in bodily fluids
who may use blood doping
any performer where oxygen delivery would be needed
long distance athletes
games players
three phases of a warm-up
pulse raiser, stretching, drills/games based activities
reasons for warm-up
physically and mentally prepares
increases oxygen delivery
increases temperature of components so reduces injury
increases flexibility
two stages of a cool down
light exercise and stretching
reasons for a cool down
aids removal of lactic acid
aids removal of waste products
helps slowly bring the HR and BR back to resting rate
improves flexibility
