Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

A Level Pe > Training And Preparation Methods, diet and injury > Flashcards

Training And Preparation Methods, diet and injury Flashcards

(65 cards)

Start Studying
1
Q

What is quantitative data

A

Information that includes numerical date and facts
Eg.Fitness test
Normally in a lab or fixed setting
Analysis of data is in tables, graphs and statistics
Various instruments are used to collect data eg. Treadmills

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is qualitative data?

A

Generally subjective and involves words rather than data
Looks at feelings, opinions, emotions and sentiments
It can include gathering, describing, observing as well as interviews and media analysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Objective

A

based on facts and can be measured so is reliable EG. Maximal tests like MSFT

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Subjective

A

is based on personal opinions, interpretations, assumptions and beliefs, for example sub maximal tests tend to be subjective as they use the data gained to predict or estimate therefore not as accurate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Validity

A

Does a test measure what its meant to measure
Eg.the 30m sprint test is a valid test for a sprinters speed as it measures sprinting speed over a 30m distance however you can’t use it to measure cardio

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Reliability

A

Can you depend on the results

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Passive stretching

A

Uses a partner or external force to move until tension is felt

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Active stretching

A

You take your own joints to the limit of ROM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Dynamic and ballistic stretching

A

Uses momentum to take a joint through ROM
Swinging/bounding/ sporting movements
Increases flexibility and ROM
Prepares fir explosive dynamic movements
Low flexibility and incorrect technique can lead to injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Physiological effects of a warm up

A

Increased pliability and elasticity of muscles
Increased production of synovial fluid around joints
Increased body temperature so HB dissociates easily and enzyme activity increases - better chem reactions
Increased vasodilation of capillaries so more O2 goes to muscles and heart
Increased speed of nerve transmission- improves reaction time
Increase in HR due to adrenaline

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Psychological effects of a warm up

A

Mental rehearsal reduces stress, anxiety and arousal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Physiological effects of a cool down

A

DOMs can be reduced
Gradually reduces heart rate and breathing rate
Reduces body temp
Keeps O2/blood flowing and waste products like CO2, lactic acid and adrenaline can be removed
Venous return maintained so blood pooling is reduced

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does SPORR stand for

A

Specificity
Progression
Overload
Reversibility
Recovery

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Specificity

A

Sport specific
Specific to movements, skills, energy systems, muscles, fibre type
Specific to intensity and duration of the activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Progressive overload

A

This means the training should change over time as the body becomes fitter
Can change FITT to progress

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Reversibility

A

This means that any adaptation which is gained can be lost if training stops
It is commonly known as detraining or the use it or lose it principle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Recovery

A

Rest days are vital for the body to refuel, repair and adapt
Sufficient rest is essential for progression
research suggests 3:1 ratio should be used

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What does an athlete use carbs for

A

energy (fast and slow release)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what does an athlete use fats for

A

slow release energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what does an athlete use proteins for

A

muscle growth and repair

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what does an athlete use vitamins for

A

good immune system to help train and recover

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what does an athlete use minerals for

A

strong bones, nerves transmission, muscle function, and formation of hb so improved oxygen transport

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what does an athlete use fibre for

A

a slower, sustained release of energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what does an athlete use water for

A

transportation of nutrients and waste, regulation of temp and to avoid dehydration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Why do we need a balanced diet
A balanced diet is vital to get sufficient amounts of each component for healthy life and optimum sporting performance
26
Glycaemic index
Release rate of energy from carbs High GI= rapid, short bursts of blood glucose (1-2 hrs before) Low GI= slower,sustained release (3-4 hrs before)
27
what are the good fats
Monosaturated polyunsaturated
28
what are the bad fats
saturated fat trans fat
29
LDL cholestrol
can cause weight gain, HBP and CHD carries cholestrol to tissues and organs is in deep fried food, cheese, fatty meat, butter,cake,chocolate,ice cream
30
HDL cholestrol
In trout,tuna,mackrel,salmon,olive oil,sunflower oil,nuts and seeds polyunsaturated and monounsaturated reduce build up of LDL stops clogging of arteries carries cholestrol away from tissues and back to liver
31
sodium
works in conjunction with potassium to maintain fluid and electrolyte balance within cells too much will increase BP
32
Iron
Required for production of haemoglobin
33
calcium
For strong bones and teeth, nerve function, muscle function, correct quantities have shown lower risk of osteoporosis
34
what is glycogen loading
6 days before a comp eat high protein diet/ low carbs for three days with increased training, then increase carbs and decrease training
35
what does glycogen loading do
increased glycogen stores in muscle/ supercompensation/6-10g per kg of body weight
36
Evaluation of glycogen loading
+work harder +work for longer +improve performance +delays fatigue +endurance improves -bloating -nausea -diarrhoea -weight increase -water retention -lack of energy
37
What is caffeine
A mild stimulant found in coffee, tea, cola and common flu or cold remedies
38
evaluation of caffeine use
+increase in HV/SV/Q/BP/ alertness and perception of fatigue/improve decision making and reaction time +increases ability to mobilise and use fats as a fuel so glycogen use can be delayed -tremors/anxiety/headaches/ muscle and stomach cramps -vomiting/irregular heart beat/diarrhoea/diuretic -dehydration/ sleep deprivation
39
what is creatine monohydrate
A creatine supplement that increases threshold of ATP/PC system
40
evaluation of creatine monohydrate use
+increased capacity to perform explosive or strength related exercises so you increase your max strength and lean muscle mass +benifits people who use weight training -abdominal cramps/water retention/bloating -dizziness/diarrhoea/nausea
41
sodium bicarbonate/ soda loading - what is it?
It is an antacid this increases the buffering capacity of the blood this neutralises lactic acid and hydrogen ions which reduces acidity in the blood
42
evaluation of soda loading
+bicarb blocks the conversion of lactate into lactic acid. this means it prolongs time to exhaustion and delays fatigue +440m-1500m performer, rowing, team sports and lactic acid system performers -stomach issues - pain, cramping, diarrhoea, bloating
43
what does FITT stand for
Frequency Intensity Time Type
44
Frequency
This means how often the participant will train Recommended guidelines are 3-5 times a week for health and 6+ per week for athletes
45
Intensity
This means how hard you work in training usually stated in terms of % MHR or RPE can also be % 1RM for weight training
46
Time
Length of each training session or exercise Depends on intensity of session and fitness Recommended 50-60mins
47
Type
this refers to the method of training
48
macrocycle
plan per session/ few weeks preparation- quantity over quality
49
mesocycle
plan working off of base phase, longer term prep- few months- specific
50
microcycle
plan per session
51
pre season
prep stage where training gradually increases
52
competitive season
many competitions tapering
53
tapering
less training, increased quality
54
off season
base training, recovery and rest
55
periodisation
splitting year up into blocks of training- link to season/training phases can be based on major events like world cups/olympics double periodisationallows to peak twice in a season eg. nationals then internationals
56
Benifits of periodisation
improves physiological preparedness for comps-reaching peak specific fitness/ skill components can be targeted
57
Acute injuries
symptoms occur quickly usually caused by sudden high force/change of direction/collisions/contact with others or objects can involve one or more tissue type swelling,bruising, pain,hot,malalignment,bleeding,loss of function, increased joint laxity
58
what do sprains affect
ligaments- twist, roll
59
what do strains affect
muscles-pulled/torn in an eccentric contraction sudden change of speed, high intensity,overuse
60
what is a joint dislocation
where joint surfaces separate in an abnormal way symptoms- swelling, bruising,discoloured,strange shape, loss of motion, pain, numbness around area, tingling feeling. impact, falls, contact
61
what causes chronic/overuse injuries
Repetitive frequent forces repetitive training repetitive movement patterns not enough recovery time sudden, rapid increase in training load
62
intrinsic causes of injury
age sex bodyweight muscle weakness poor flexability malalignment of body parts joint weakness/ hypertrophy
63
extrinsic causes of injury
Poor technique in training over training playing surface equipment (defect/inappropriate) inappropriate footwear environmental conditions
64
why is screening done
used to identify/reduce/prevent injury identify those at risk of medical complications identify areas of weakness eg. muscular imbalances create relevant rehab training programmes prepare performers for their sport enhance performance
65

A Level Pe (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions