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PE > Training > Flashcards

Training Flashcards

1
Q

What is the karvon formula?

A

(220 - age) x 0.6
(220 - age) x 0.8

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2
Q

What is your aerobic threshold?

A

The area you want your heart rate to be in so that you can benefit from training (60% to 80% of max heart rate)

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3
Q

What is health?

A

A start of complete mental, physical and social wellbeing not merely the absence of disease or infirmity

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4
Q

What is exercise?

A

Physical activity that maintains or improves health and fitness

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5
Q

What is fitness?

A

Being able to meet the demands of the environment

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6
Q

What is performance?

A

How well a task is completed

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7
Q

What is hypokinetic disease?

A

A disease caused by a lack of physical activity or sedentary lifestyle

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8
Q

What are the physical benefits of exercise?

A

Improved strength
Improved flexibility
Improved muscular endurance
Denser/stronger bones

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9
Q

What are the emotional/psychological benefits of exercise?

A

Prevent/relieve stress
Increase confidence
Help the individual feel good

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10
Q

What are the social benefits of exercise?

A

Make new friends
Develop team work skills
Mix/work with others

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11
Q

What is progressive overload?

A

Gradually increasing the amount of overload to improve fitness without causing injury

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12
Q

What are the FITT principles?

A

Frequency
Intensity
Time
Type

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13
Q

Why do athletes have to rest and recover during training?

A

At rest the body has time to repair and strengthen itself so it can become stronger

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14
Q

What is over training?

A

When you train too hard so your body doesn’t have time to recover (either not enough rest and recovery or too much progressive overload)

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15
Q

What is reversibility?

A

This means losing fitness (through lack of injury or lack of progressive overload)

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16
Q

What is specificity?

A

Matching training to the needs of sport

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17
Q

What is individual needs?

A

No two people should have the same training programme

18
Q

What is continuous training?

A

Steady training with no breaks at low intensity (low heart rate but 15+ mins)

19
Q

What are advantages of continuous training?

A

Cheap
Improves aerobic fitness
Individual or group
Can be done anywhere

20
Q

What are the disadvantages of continuous training?

A

No anaerobic fitness
Can be boring
Weather dependant

21
Q

What is interval training?

A

This is periods of high intensity work broken up with rests

22
Q

What are the advantages of interval training?

A

Rest periods
Short periods
High intensity

23
Q

What are the disadvantages of interval training?

A

Very intense
Risk of injury
Can be boring

24
Q

What is fartlek training?

A

Mixture of different speeds, hill and flat work and soft and hard ground

25
Q

What are the advantageous of fartlek training?

A

Variety of terrain
Very flexible
Rest periods

26
Q

What are the disadvantageous of fartlek training?

A

Needs lots of motivation
Weather dependant
Ground may not be suitable

27
Q

What is plyometric training?

A

The muscles exert maximum force in a short period of time. Aims to increase explosive muscle power.

28
Q

What are the advantages of plyometric training?

A

Improves explosive power
No expensive equipment
Can be made sport specific

29
Q

What are the disadvantages of plyometric training?

A

Need to be fit before hand
Need knowledge of sport
Progresses gradually

30
Q

What is circuit training?

A

It is a series of different exercises at stations. Aims to improve muscular endurance and cardiovascular fitness.

31
Q

What are the advantages of circuit training?

A

Combines many fitness aspects
Can include fitness and skill
Anaerobic and aerobic

32
Q

What are the disadvantages of circuit training?

A

Has to be well-planned
Some muscle groups cannot be worked at consecutive stations

33
Q

What is weight/resistance training?

A

Progressive resistance either in weight lifted or number of reps.

34
Q

What are the advantages of weight/resistance training?

A

Improve muscular strength/endurance
Wide variety
Easy to monitor progress

35
Q

What are the disadvantages of weight/resistance training?

A

Need special equipment/suitable facilities
Needs safety knowledge and spotters

36
Q

What do you have to consider when designing a weight training schedule?

A

Number of exercises
What muscles you will exercise
Weight you use
Number of sets
Number of reps
How fast
Length of rests between sets

37
Q

What should a training session always be split up into?

A

Warm up
Main activity
Cool down

38
Q

What should a warm up include?

A

Pulse raising
Stretching
Sport specific skills

39
Q

Why do we warm up?

A

Prevent injury
Mentally prepare
Practice your skills
Improve performance
Increase body temp/heart rate

40
Q

Why do we cool down?

A

Lower body temp
Lower heart rate
Get rid of waste products

PE (11 decks)

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