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BTEC Sport > Types Of Training > Flashcards

Types Of Training Flashcards

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1
Q

What are the three types of flexibility training?

A

Static
Ballistic
Proprioceptive neuromuscular facilitation

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2
Q

What is static training?

A

The stretching of muscles in the normal range of motion

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3
Q

What are the two types of static training?

A

Active

Passive

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4
Q

Which sports performers require a high level of flexibility?

A

Gymnasts
Hurdling and athletics
Tennis, badminton and squash

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5
Q

What are the advantages and disadvantage of static stretching ?

A 
Advantages
Safest form of stretching
Easy and can be done at all levels
Disadvantages
Can only stretch muscles in natural range of motion
Not always beneficial
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6
Q

What is ballistic stretching?

A

Uses the force of limb movement beyond their natural range of movement

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7
Q

What are the advantages and disadvantages of ballistic stretching?

A 
Advantages 
Can be made sport specific
Allows it to be stretch beyond normal movement
Disadvantages
Can cause injuries/soreness/strains
Often performed incorrectly
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8
Q

What is proprioceptive neuromuscular facilitation?

A

An advanced form of passive stretching, used to develop flexibility, mobility and strength. Often used for rehabilitation programmes

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9
Q

What are the advantages and disadvantages of PNF?

A

Advantages
Can increase flexibility and range of movement
Can be used as part of rehabilitation programme
Disadvantages
Carried out by specialist
Risk of over stretching

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10
Q

What is plyometric training?

A

Plyometric training works by an athletes muscle lengthening and then immediately shortening.

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11
Q

What components of fitness does plyometric training develop?

A

Power speed and strength

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12
Q

Who would use plyometric training?

A

Sprinters, hurdlers, netball, volleyball, basketball

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13
Q

What are the advantages and disadvantages of Plyometric training?

A 
Advantages
Adapted to suit many sports
Improve muscular speed and power
Disadvantages
Can cause injury
Not suitable for younger athletes
Must be performed on suitable surface
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14
Q

What TWO types of training develop strength, muscular endurance and power?

A

Circuit and free weight

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15
Q

What is circuit training?

A

Training consisting of stations to improve strength muscular endurance and power

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16
Q

What are the advantages and disadvantages of circuit training?

A 
Advantages 
Adapted to suit any sport 
Any fitness level
Little equipment 
Disadvantages
Sometimes need specialised equipment 
Need large space
Needs time to plan
17
Q

What does the word rep mean?

A

Amounts of time lifted

18
Q

What does the word set mean?

A

A number of reps in a set

19
Q

how would you test Muscular strength?

A

Grip Dynamometer

20
Q

how would you test Aerobic endurance?

A

Forestry step

Multistage fitness test

21
Q

How would you test body composition?

A

BIA, BMI, Skinfold

22
Q

How would you test Flexibility?

A

Sit and reach

23
Q

How do you test muscular endurance?

A

1 minute press up/ sit up test

24
Q

Method for sit and reach?

A

Short warm up
Remove shoes
heels against box
straight legs and reach

25
Q

method for hand grip dynamometer?

A

adjust hand grip
arm by side
squeeze for 5 seconds

26
Q

method for multistage fitness test?

A

warm up
wait for triple beep
run 20m distance before end of beep
continue until exhausted

27
Q

method for one minute press up test?

A 
hands - shoulder apart 
arms fully extended
bend elbows 90 degrees
and push back up
do as many as you can in 1 minute
28
Q

What is the test for speed?

A

35 metre sprint test

29
Q

35metre sprint test method?

A

3 people time one person
Start line-start position
Run and record time
2-3 times

30
Q

How do you test agility and speed?

A

Illinois agility test

31
Q

Method for Illinois agility test?

A

Face down, elbows fixed
Jump up and complete race
Hit a cone you start again
Do 2x

32
Q

How do you test anaerobic power?

A

Vertical jump

33
Q

Method for vertical jump?

A

Warm up
Dominant side against board
Measure height when arm raised jump
1 knee flex

34
Q

Forestry step test units of measurement

A

Ml/kg/m

35
Q

35 metre sprint test measured in

A

Seconds

36
Q

Illinois agility test measurement unit

A

Seconds

37
Q

Vertical jump units of measurement

A

Kgm/s

38
Q

What do we use to interpret results for:
Forestry step test
35 metre sprint test
Illinois agility test

A

Normative table

39
Q

Interpret results for vertical jump

A

Lewis monogram

BTEC Sport (6 decks)

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