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GCSE PE-Component 1 > Topic 3 Physical Training > Flashcards

Topic 3 Physical Training Flashcards

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1
Q

health definition

A

a state of complete emotional, physical and social well-being and not merely the absence of disease and infirmity

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2
Q

fitness definition

A

the ability to meet the demands of the environment

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3
Q

exercise definition

A

a form of physical activity done to maintain or improve health and/or physical fitness, it is not a competitive sport

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4
Q

performance definition

A

how well a task is completed

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5
Q

factors working together between health and fitness

A

if you take part in regular exercise you can increase your fitness, if your fitness improves then your performance will also improve

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6
Q

factors not working together between health and fitness

A

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

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7
Q

what who why how cardiovascular fitness

A

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

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8
Q

what who why how muscular endurance

A

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

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9
Q

what who why how flexibility

A

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

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10
Q

what who why how reaction time

A 
the time it takes to respond to a stimulus 
100m sprinters
to respond to a gun 
to get the best start
to finish quicker
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11
Q

examples of different stimulus in sports

A

ball, starting pistol, whistle, opponent, error, dangerous situation

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12
Q

what who why how power

A 
ability to do strength performances quickly
trampoliner
to do moves quickly and accurately 
to get the best height 
to get the best score
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13
Q

power equation

A

strength x speed

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14
Q

what who why how speed

A

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

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15
Q

what who why how agility

A 
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
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16
Q

three main components of agility

A

speed
change direction
under control

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17
Q

types of balance

A

static and dynamic

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18
Q

what who why how static balance

A

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

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19
Q

what who why how dynamic balance

A

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

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20
Q

what who why how co-ordination

A

ability to move two or more body parts together
tennis player
so they can hit the ball
to win the point

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21
Q

what should the end result be when an action is co-ordinated

A

efficient
smooth
effective

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22
Q

what who why how body composition

A

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

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23
Q

what who why how strength

A

the amount of force a muscle can exert against resistance
weightlifter
to lift heavy weights
to get a better score

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24
Q

what does PAR-Q stand for

A

Personal
Activity
Readiness
Questionnaire

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25
Q

use of PAR-Q questions

A

used to make recommendations for training

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26
Q

typical PAR-Q questions

A

personal physical details (weight)
family health history
known health problems
lifestyle

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27
Q

when are fitness tests used

A

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

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28
Q

reasons for fitness tests

A

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

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29
Q

tests for cardiovascular endurance

A

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

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30
Q

strength test

A

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

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31
Q

flexibility test

A

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

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32
Q

agility test

A

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

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33
Q

speed test

A

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

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34
Q

power test

A

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

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35
Q

muscular endurance test

A

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

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36
Q

raw data

A

score from your fitness test

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37
Q

interpret

A

using the data to provide a rating for your fitness

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38
Q

analyse

A

break down the test to identify strengths and weaknesses

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39
Q

evaluate

A

make a judgement about the impact of training by looking at the data

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40
Q

what should be on a data collection sheet

A

date
name of the test
result
relevant rating

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41
Q

principles of training way to remember

A

FITT, SPORTI

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42
Q

principles of training

A

frequency, intensity, time, type, specificity, progressive overload, overtraining, reversibility, thresholds of training, individual needs

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43
Q

progressive overload

A

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

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44
Q

specificity

A

matching training methods to the particular requirements of an activity
rower could train using a rowing machine

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45
Q

individual needs

A

matching the training to the requirements of the person

13 year old would lift different weights to a 25 year old body builder

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46
Q

overtraining

A

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

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47
Q

reversibility

A

improvement or change that takes place as a consequence of training will be reversed when you stop training
due to holiday or injury

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48
Q

FITT frequency

A

how often you train, should gradually be increased

training more often can lead to improved performance

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49
Q

FITT intensity

A

how hard you train, gradually increase
1 set of 5 reps
2 sets of 5 reps
2 sets of 7 reps

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50
Q

FITT time

A

how long you train, gradually increase

20 mins-25 mins-30 mins

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51
Q

FITT type

A

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

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52
Q

thresholds of training

A

to maximise the chance of fitness adaptations you should train within your target zone

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53
Q

what is your anaerobic training zone

A

80-90% of your MHR

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54
Q

what is your aerobic training zone

A

60-80% of your MHR

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55
Q

what is the Karvonen formula

A

calculation to find your max HR

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56
Q

how to find your MHR

A

220-age

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57
Q

sub-maximal

A

you don’t work flat out and so you can continue to work for longer periods of time

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58
Q

what are methods of training used for

A

to improve fitness and performance levels

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59
Q

how to find the most suitable training method

A

your level of fitness
the requirements of the sport
the facilities available

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60
Q

characteristics of continuous training

A

20 minutes+

no breaks

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61
Q

advantages of continuous training

A

improves cardiovascular fitness and muscular endurance

good for long-distance athletes

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62
Q

disadvantages of continuous training

A

boring

not good for short distance athletes

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63
Q

characteristics of fartlek training

A

changes of pace

changes of terrain

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64
Q

advantages of fartlek training

A

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

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65
Q

disadvantages of fartlek training

A

still a variation of continuous so is still boring
not useful for short distance athletes
safe route isn’t easy to find

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66
Q

characteristics of circuit training

A

stations can be fitness or skilled based

number of stations which can be varied easily

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67
Q

advantages of circuit training

A

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

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68
Q

disadvantages of circuit training

A

may not have enough space
may not have the required equipment to improve your weakness
take time to set up and put away

69
Q

forms of interval training

A

on a track
circuit training
weight training

70
Q

characteristics of interval training

A

high intensity periods
followed by periods of rest
repeated

71
Q

benefits of interval training

A

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

72
Q

disadvantages of interval training

A

boring

not have the space

73
Q

plyometrics characteristics

A 
jumping and bounding
high intensity
short duration
breaks
for speed 
maximal
74
Q

benefits of plyometrics

A

used to develop power by the fast lengthening and shortening muscles
used for sports with explosive movements such as volleyball, basketball and hurdles

75
Q

disadvantages of plyometrics

A

if not warmed up correctly could easily cause injury
could cause muscle damage
not good for endurance athletes

76
Q

weight training characteristics

A

form of interval training using reps and sets

weights provide a resistance for the muscles to work against which causes them to build

77
Q

benefits of weight training

A

good for activities that require power and strength

weight lifting, shot put, rugby

78
Q

disadvantages of weight training

A

could use weights too heavy and drop them or injur yourself

not good for activites that dont require power or strength

79
Q

how to develop power and strength using weight training

A

high weight and low number of reps

80
Q

how to develop muscular endurance using weight training

A

use low weight and high number of reps

81
Q

aerobics

A

develops cardiovascular endurance
many types of classes
continuous activity between 30-60 minutes

82
Q

body pump

A 
develops muscular endurance 
moderate to high intensity
uses barbells
lots of repetitions
targets all areas of the body
83
Q

pilates

A

flexibility, balance and strength
exercises done on a mat
uses resistance
focus is on core muscles

84
Q

yoga

A

develops flexibility, balance and strength
exercises done on a mat
also includes a relaxation phase

85
Q

spinning

A

develops cardiovascular endurance and muscular endurance
continuous cycling to music with an instructor to motivate
pace changes throughout

86
Q

impact of long-term training

A

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

87
Q

effects weight-bearing activities have on your bones, exercise and health

A

increased bone density, stronger bones, less chance of breaks/fractures and less chance of osteoporosis

88
Q

training adaptations aerobic

A

games activities, low-weight high-reps weight training

89
Q

training adaptations anaerobic

A

sprinting, high-weight few-reps weight training

90
Q

effects of aerobic adaptations

A

hypertrophy of slow twitch muscle fibres, increased myoglobin content, increased size of mitochondria and increased size of mitochondria

91
Q

benefits of aerobic adaptations

A

hypertrophy benefits activites where muscular endurance is required, myoglobin improves the oxygen supply to muscles, mitochondria produce more energy aerobically

92
Q

effects and benefits of anaerobic adaptations

A

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

93
Q

hypertrophy

A

increased size of muscles

94
Q

health benefits of regular aerobic exercise

A

reduced chance of a stroke, reduced chance of cornary heart disease, reduced chance of type 2 diabetes

95
Q

adaptations to the cardiovascular system 1

A

increased elasticity of veins and arteries, increase in size and strength of the heart, increase in resting stroke volume

96
Q

stroke volume

A

amount of blood leaving the heart each beat

97
Q

cardiac hypertrophy

A

increased size and strength of the heart

98
Q

benefits of adaptations on cardiovascular system 1

A

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

99
Q

adaptions of the cardiovascular system 2

A

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

100
Q

the benefit of adaptations on the cardiovascular system 2

A

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

101
Q

how can you increase cardiac output

A

increase heart rate, increase stroke volume

102
Q

adaptations of the respiratory system

A

increased number of alveoli, increased strength of intercostal muscles, increased strength of the diaphragm, increased tidal volume, increased vital capacity

103
Q

vital capacity

A

maximum amount of air your lungs can expire after the maximum amount they can inspire

104
Q

benefits of the adaptations to the respiratory system

A

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

105
Q

general risks

A

sprain an ankle or pull a muscle in most activites

106
Q

activity-specific risks

A

risk of being hit with a hockey stick is specific to hockey

107
Q

how to prevent injury through personal readiness

A

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

108
Q

how does a PAR-Q reduce injury

A

identifies potential risks and limits participation accordingly

109
Q

how does recovery time reduce injury

A

prevent overuse injury

110
Q

how does a warm up reduce injury

A

increases the elasticity of the muscles

111
Q

how does using the correct clothing reduce injury

A

wear shin pads to provide padding

112
Q

how does applying the rules reduce injury

A

don’t lift the hockey stick above the shoulder so teeth aren’t hit

113
Q

how does using the correct equipment reduce injury

A

muscles can’t cope with the workload and don’t strain

114
Q

any other measures that you can use to identify risks

A

make sure the competition is balanced, check equipment, check facilities, apply principles of training

115
Q

types of fracture

A

compound, simple, stress, greenstick

116
Q

symptoms of a fracture

A

pain, bruising, misshapen limb, swelling

117
Q

compound fractures another name

A

open fractures

118
Q

compound fracture

A

where the broken bone causes the skin to break adding an additional complication of possible infection

119
Q

simple fracture

A

where the bone doesn’t break the skin

120
Q

greenstick fracture

A

younger children, bone bends on one side and breaks on the other

121
Q

stress fractures

A

injuries commonly caused through overuse, a small crack forms in the bone

122
Q

treatment of fracture

A

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

123
Q

what is concussion

A

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

124
Q

what is dislocation

A

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

125
Q

torn cartilage

A

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

126
Q

sprain

A

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

127
Q

examples of soft tissue injuries

A

strain, tennis elbow, golfer’s elbow, abrasions

128
Q

abrasions

A

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

129
Q

tennis elbow

A

tendons are inflamed
outside of the elbow
caused by poor technique or overuse eg a backhand

130
Q

golfers elbow

A

tendons are inflamed
inside of the elbow
caused by poor technique or overuse of a particular shot on a driving range

131
Q

strains

A 
stretch or tear in the muscle
known as a pulled muscle
swelling, pain, bruising
occur because of overstretching 
treatment RICE
132
Q

RICE

A

rest, ice, compression, elevate

133
Q

rest

A

don’t use the injured area, leaving time for recovery

134
Q

ice

A

ice will reduce swelling

135
Q

compression

A

apply a bandage to reduce swelling

136
Q

elevation

A

keep affected area raised to reduce swelling

137
Q

PED’s

A

perfomance enhancing drugs

138
Q

WADA

A

world anti doping agency

139
Q

reasons athletes take anabolic steroids

A

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

140
Q

health risk anabolic steroids

A 
liver damage
testicular atrophy which leads to infertility 
skin problems
mood swings
premature baldness
141
Q

who may use anabolic steroids

A

sprinters or weight lifters

athletes that require power

142
Q

reasons athletes take beta-blockers

A

calming effect, reduce anxiety, allow the performer to remain in control, increase chances of winning, reduce muscle tremor shaking

143
Q

health risks beta-blockers

A

slowing heart rate therefore oxygen delivery so performance will drop in endurance events
lowering of blood pressure
sleep disturbance leading to tiredness

144
Q

who may use beta-blockers

A

any athlete requiring precision

archery, target shooting, gymnastics, diving

145
Q

reasons athletes take diuretics

A

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

146
Q

health risks diuretics

A

dehydration
nausea
headaches
heart/kidney failure

147
Q

who may use diuretics

A

any activity with a weight category
boxing
horse racing (jockey)
any performer trying to mask drugs

148
Q

reasons athletes take narcotic analgesics

A

increase pain threshold
sense of euphoria
invincibility
mask injuries so the performer can complete

149
Q

health risks narcotics

A 
nausea
vomiting 
anxiety
depression
kidney
liver damage 
addiction
concentration loss 
further damage to injury
150
Q

who may use narcotics

A

sprinters
boxers
footballers
swimmers

151
Q

what are the two peptide hormones

A

erythropoietin EPO and human growth hormones

152
Q

reasons athletes take EPO

A

help increase RBC production, increase oxygen delivery to working muscles

153
Q

reasons athletes take human growth hormones HGH

A

increase muscle mass therefore also strength, burns fat

154
Q

health risks EPO

A

increase thickness of blood, blood clots, strokes and deep vein thrombosis, heart attack

155
Q

health risks HGH

A

arthritis, heart failure, abnormal growth in feet and hands, diabetes

156
Q

who may use EPO

A

long distance athletes

157
Q

who may use HGH

A

sprinters,weight lifters

158
Q

reasons athletes take stimulants

A

increase alertness, increase aggression, increase competitiveness, reduce tiredness, increase HR and therefore oxygen delivery

159
Q

health risks stimulants

A

insomnia
anxiety
aggression
heart rate irregularities

160
Q

who may use stimulants

A 
where increase in aggression would help
boxing
ice hockey
rugby
where they need to stay alert for a long time 
baseball
long distance cycling
161
Q

what is blood doping

A

where performers have additional blood added to their bloodstream

162
Q

how is blood doping done

A

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

163
Q

reasons performers dope

A

increase in red blood cells therefore in oxygen-carrying capacity

164
Q

health risks blood doping

A 
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
165
Q

who may use blood doping

A

any performer where oxygen delivery would be needed
long distance athletes
games players

166
Q

three phases of a warm-up

A

pulse raiser, stretching, drills/games based activities

167
Q

reasons for warm-up

A

physically and mentally prepares
increases oxygen delivery
increases temperature of components so reduces injury
increases flexibility

168
Q

two stages of a cool down

A

light exercise and stretching

169
Q

reasons for a cool down

A

aids removal of lactic acid
aids removal of waste products
helps slowly bring the HR and BR back to resting rate
improves flexibility

GCSE PE-Component 1 (3 decks)

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