Unit 1 exam unit Flashcards
What is F.I.T.T?
The basic principles of training.
What does F.I.T.T stand for?
Frequency
Intensity
Time
Type
What is frequency?
How often an athlete trains over a period of time.
What is Intensity?
How hard someone trains. Whatever the type of training , it must be carried out at a worthwhile level of intensity.
What is Time?
How long each training session must last in order to be of any benefit.
What does Type mean?
Means the methods of training chosen to achieve a
persons particular goals.
What is progressive overload?
Progressive Overload means gradually increasing the amount of overload so as to gain fitness without the risk of injury.
What is specificity?
Specificity means matching training to the requirements of an activity.
What does individual needs/ differences mean?
Matching training to the requirements of an individual.
What is adaptation?
This happens during your recovery from training. Your body builds itself bigger and better to be able to cope with training loads. Your body adapts to training.
What is reversibility?
Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.
What is variation?
Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.
What is rest and recovery?
Rest – the period of time allotted to recovery
Recovery - the time required to repair damage to the body caused by training or competition
What are the six physical components of fitness?
Aerobic (cardiovascular) endurance Muscular endurance Flexibility Speed Muscular Strength Body Composition
What are the 5 skills in fitness?
Agility Balance Coordination Power Reaction Time
What is Aerobic Endurance?
The ability of the cardio respiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
What is speed?
Distance divided by the time taken. Speed is measured in metres per second (m/s). The faster an athlete runs over a given distance, the greater their speed
What is strength?
The maximum force (in kg or N) that can be generated by a muscle or muscle group.
What is flexibility?
Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.
What is muscle endurance?
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
What is body composition?
the relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.
What is Coordination?
The smooth flow of movement needed to perform a motor task efficiently and accurately.
What is Balance?
The ability to maintain centre of mass over a base of support
What is aerobic endurance?
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
What is reaction time?
the time taken for a sports performer to respond to a stimulus and the initiation of their response.
What is agility?
The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.
What are the basic principles of training?
Frequency
Intensity
Type
Time
What are the additional principles of training?
progressive overload Reversibility Adaptation Variation Specificity Rest and Recovery Individual needs
What are the four types of training that develop aerobic endurance?
Continuous, Fartlek, Interval and Circuit
What are the advantages of continuous training?
Cheap and no equipment needed
Training can be sport specific
Good for building aerobic endurance
Easily organised and carried out.
What are the disadvantages of continuous training?
When training there is a risk of injury on hard tertiary.
Long distance can be monotonous (boring)
Only develops aerobic endurance
What are the advantages of Fartlek training?
Can be made sport specific.
Easily organised and carried out.
Performer can control the intensity of training.
Adds variety to training
What are the disadvantages of Fartlek training?
Needs monitoring to ensure the performer keeps up the intensity of training.
Performer needs good self discipline to keep up intensity and stick to rest periods.
What are the advantages of Interval training?
Easy to measure progress and improvement.
You can mix aerobic and anaerobic exercise.
It’s easy to see when an athlete isn’t trying.
Easy to organise and carry out.
What are the disadvantages of Interval training?
Can become boring.
Difficult to keep going for long periods.
Requires a certain level of fitness to work at a high intensity.
What are the advantages of Circuit training?
Develops strength and endurance.
Appropriate form of training for most sports.
Can be adjusted to suit age, fitness and health of the athlete.
Exercises are simple enough to make each athlete feel a sense of achievement in completing them.
A wide range of exercises to select from which will maintain the athlete’s enthusiasm
What are the disadvantages of Circuit training?
Many exercises require specialised equipment - e.g. gym equipment.
Ample space required to set up the circuit exercises & equipment.
Can only be conducted where appropriate facilities/equipment are available.
Use of additional equipment requires appropriate health and safety monitoring.
What components of fitness are developed by Continuous training?
Aerobic Endurance
What components of fitness are developed by Fartlek training?
Aerobic Endurance
Speed
Power
What components of fitness are developed by Interval training?
Aerobic Endurance
Anaerobic Endurance
Speed
What components of fitness are developed by Circuit training?
All Of them
How can the F.I.T.T principle be used when performing each type of training?
F) Train more often = 2x a week
I) sprint faster/ train harder
T) Train for longer time/ Do more laps
T) Different training methods = swim, cycle, run
How can intensity be measured during exercise?
The BORG scale or RPE and BPM
What is heart rate measured in?
Beats Per Minute
How d you calculate your heart rate max?
RPE (Age) x 10
How do you calculate an individuals aerobic training zone?
Find 60% and 80% of your heart rate max
What benefits do athletes get from training in their aerobic training zone?
Develops their aerobic endurance and cardiovascular fitness
Explain how the BORG scale works.
An athlete selecting a number between 6 and 20 on the level of their intensity their working at.
What can the BORG scale also be known as?
RPE
Disadvantages of using the BORG Scale?
Subjective and Need experience to give accurate ratings.
How can you calculate your HR max by using the BORG scale?
RPE (rating) X 10
What types of training would have high/ low intensity?
Continuous-Low
Fartlek-Medium
Circuit-High
Interval-High
What are the three types of flexibility training?
Static
Ballistic
PNF
What is static stretching?
Helps to reduce the risk of injury and muscle soreness. Can take 2 different forms:
What are the two types of static stretching?
ACTIVE: performed independently using own internal force.
PASSIVE: Requires help from someone to provide external force.
Which sports performers require a high level of flexibility?
Most sports require good levels of flexibility. Gymnasts Trampolines Athletes Dancers Skaters Tennis players Huddlers
What are the advantages of static stretching?
Safest form of stretching.
Easy to carry out.
Performed by someone with any level of fitness.
What are the disadvantages of static stretching?
Can only stretch muscles within the bodies natural range of nation.
Not physically exerting so it cant always be a beneficial as a warm up.
Not effective for certain muscle groups.
What is Ballistic stretching?
Using the force of limb movement to stretch muscles beyond their normal range of movement. Movements are fast and jerky involving bouncing or bobbing meaning risk of injury. Normally used in a warm up and it can be made sport specific.
Which sports performers require a high level of flexibility in ballistic stretching?
Ballistic stretching requires flexibility with good range of motion for benefit. Gymnasts Hurdles Football Dancing Tennis/squash
What are the advantages of Ballistic stretching?
Can be made sport specific.
Allows muscles to be stretched beyond normal range of movement thus increasing the performers flexibility.
What are the disadvantages of Ballistic stretching?
Can cause strains/ soreness/ injuries.
Not effective way to stretch certain muscle groups.
Often performed incorrectly.
What is PNF training.
An advanced form of passive stretching, using a partner or object to provide resistance. Used to develop flexibility, mobility and strength often used in rehabilitation programmes. To perform PNF a partner will stretch the performers muscles to their limits for 6-10 seconds. The muscle is then relaxed and performed again but advanced slightly.
PNF training sport activities examples?
Gymnastics Tennis Squash Dancing Skating Athletics Hurdling Badminton
What are the advantages of PNF stretching?
Can increase flexibility and range of motion.
Can be used as part of a rehabilitation programme.
What are the disadvantages of PNF stretching?
Must be carried out by a specialist. Risk of over stretching, injuries, soreness, strains.
What is plyometric training?
Used to develop sport specific skills and explosive power, speed and strength. It involves lots of explosive movements by making muscles exert maximal force in a short period of time.
Who benefits from plyometric training?
Useful For sports where you need maximal forces when muscles contract eccentrically (lengthening) and concentrically (shortening). Jumping Hurdlers Basketball Volleyball Netball Sprinters
Advantages of Plyometric training?
Can be adapted to suit many sports.
Can improve muscular speed and power.
Disadvantages of Plyometric training?
Can cause injury so need to ensure correct technique is used.
Not suitable for younger athletes.
Must be performed on a suitable surface.
What two types of training develop strength, muscular endurance and power?
Circuit and free weight/ weight training.
What is circuit training?
The stations you select can be adapted to allow an athlete improve. Circuits should be varied to work different muscle groups to avoid injury.
What are the three types of speed training?
Hollow sprints, Acceleration sprints and Interval training
Describe hollow sprints
A series of sprints followed by a ‘hollow’ period of jogging or walking.
Describe acceleration jumps
Pace is gradually increased from standing or rolling.
How to test muscular strength
Grip dynamometer
How’ tô test flexibility
Sit and reach
How’s tô test aeróbic endurance
Multistage fitness test
How to test muscular endurance
1 minute press/sit up test
How to test body composition
Body mass index, Bioelectical impedance Analysis and Skinfold testing
Method for grip dynamometer
Adjust hand grip size and stand with arms by your hard squeezing as hard as possible for 5 seconds.
What is the grip dynamometer measured in?
Kgw Normative table
What’s the mothod for sit and reach
Remove shoes and place heels against the box. Keep legs flat and reach as forward as possible and hold for 5 seconds; your score is the best of three
What is the sit and reach measured in?
Cm, normative table
What she the method for the multistage fitness test?
Warm up first. Wait for 3 beeps on the starting line and run to the other line 20m away before the beep.beeps get closer together but 3rd time you don’t make it your out.
What’s the multistage fitness test measured in?
Ml/Kg/ minutes
What’s the method for the 1 minute press up test
Lie on a mat with arms stretched out fully extended in front of you. Lower your body till elbows are bent at 90 degrees. Return to starting position and repeat for a minute with no tests.
What’s the method for sit up test?
Lie on a Matt with your knees bent and feet flat on the floor with arms folded across your body. Raise yourself up to 90 degrees and back down as many times as possible in a minute.
What’s the 1 minute sit up and push up test measured in?
Reps / Normative table
What’s the method for BMI?
Take body weight in kg and height in m. Carry out the equation body weight divided by height x height.
Whats the method for the forestry step test?
Warm up.
Stand directly facing the bench and step on and off in time to the beat of the metronome for 5 minutes. Take pulse for 15 seconds x 4.
Whats the forestry step test measured in?
Ml/ Kg/ minutes - Normative table
Whats the method for the 35 metre sprint?
Best performed on a running track, on dry weather conditions which wont affect it. 3 people should time the sprint. Line up on the stating line in starting position. Sprint as fast as you can for 35 metres.
Whats the 35 metre sprint measured in?
Seconds - Normative table
Whats the method for the Illinois agility test?
Lie face down to start with, with elbows flexed and hands placed by sides of chest, palms flat on the floor. Head should be in front of the starting line and on command jump up and complete thee course without hitting any cones. If you hit or miss a cone then you must stop and start again. Do 2 trials and record best time.
Whats the Illinois agility test measured in?
Seconds / Normative table
Whats the method for the Vertical jump?
Stand up and measure your height. Put chalk on your fingers and vertically jump with a slight bend of the knee, marking the table. Perform 3 times with no rest needed.
Whats the Vertical jump measured in?
Kgm/s - Lewis Nomogram
How can the validity for components of fitness be affected?
Human error, Measuring, Wrong technique and allowing rest
How can the reliability for components of fitness be affected?
Doing the test less than 3 times, Not performing it the same every time or with same equipment and the motivation of the athlete.
Advantages of forestry step test?forestry step test?
Minimal equipment needed, large numbers can participate, simple to setup
Disadvantages of forestry step test?
Assistance required for time, Metronome tape required, Can be tedious
Advantages of 35 metre sprint?
Minimal equipment, simple set up, large numbers can conduct
Disadvantages of 35 metre sprint?
Weather can affect it, requires certain level of fitness and not suitable for older athletes.
Advantages of Illinois agility test?
Minimal cost and equipment, easy to set up, no specialist equipment needed.
Disadvantages of Illinois agility test?
Risk of slipping, doesn’t distinguish turning on right or left, different surfaces can affect the test and its timing
Advantages of vertical jump test?
Minimal cost and equipment. simple to set up and no specialist equipment needed.
Disadvantages of vertical jump test?
Technique plays a part in determining your score.
What is the cardiovascular system and whats it made of?
Moves blood around the body and is made of blood vessels, the heart, and blood.
What is the respiratory system and whats it made of?
Moves air into and out of the body. Made up of airways and lungs.
What is a core exercise?
These work muscles that make the spine and pelvis stable. For example: squats.
What is assistance exercise?
Works muscles that are specific to a sport or exercise. For example,bicep curls.
What is elastic strength?
Helps muscles to do lots of movements straight after each other and an example is gymnastics.
How to do training for elastic strength?
Medium loads and medium reps. 75% of your 1RM and 12 reps.
