Unit 3 - Physical Training Flashcards
Define Health
Health is a state of complete physical, social and mental well-being.
Define Fitness
Fitness is the ability to meet, or cope with, the demands of the environment.
What are the 10 components of Fitness
Agility Balance Cardio-vascular Endurance Co-ordination Flexibility Muscular Endurance Power Reaction Time Strength Speed
Define Agility
Agility is the ability to move and change direction at speed, while maintaining control.
Define Balance
The ability to keep the centre of mass over the bass of support.
Define Coordination
The ability to move more than one part of the body smoothly and efficiently.
Define Cardio-vascular Endurance
The ability of the heart and lungs to supply oxygen to the working muscles.
Define Flexibility
The range of movement possible at a joint.
Define Muscular Endurance
The ability of the muscles or muscle groups to endure repeated contraction whilst avoiding fatigue.
Define Power
Strength X Speed
Define Reaction Time
Time taken to begin reacting to a stimulus.
Define Strength
The ability to overcome resistance.
Define Speed
Distance / Time
Define Maximal Strength
The greatest force that is possible in a single maximum muscle contraction.
Define Static Strength
The amount of force exerted on an immovable object.
Define Explosive Strength
The greatest force exerted in one quick muscle contraction.
Define Dynamic Strength
The amount of force exerted repeatedly by a muscle.
What are the four types of strength?
Dynamic Strength
Static Strength
Explosive Strength
Maximal Strength
Describe 4 reasons for fitness testing
- TO identify strengths and weaknesses
- TO inform training requirements
- TO show a starting level of fitness
- TO monitor improvement
- TO gauge the success of a training program
- TO compare against the norm of a group or national averages
- TO motivate and set goals
- TO provide variety in a training programme
What is the fitness test for agility?
Illinois Agility Test
What is the fitness test for balance?
Stork Balance Test
What is the fitness test for cardio-vascular endurance?
Multi-stage Fitness Test
What is the fitness test for coordination?
Wall Toss Test
What is the fitness test for flexibility?
Sit and Reach Test
What is the fitness test for muscular endurance?
Sit Up Bleep Test
What is the fitness test for power?
Vertical Jump Test
What is the fitness test for reaction time?
Ruler Drop Test
What is the fitness test for maximal strength?
One Rep Max Test
What is the fitness test for speed?
30m Sprint Test
What is the fitness test for strength?
Handgrip Dynamometer Test
Why are validity and reliability necessary in fitness testing?
It is important that fitness test results are correct and accurate. One way to ensure this is through validity and reliability.
Define Validity (in sports testing)
This means that the test is appropriate to the sport.
Define Reliability (in sports testing)
This means that if the test were repeated, similar results can be expected.
Define Quantitative Data
Data formed off of measurements and numbers.
Define Qualitative Data
Data formed off of opinion or judgements.
What are the principles of training?
SPORT Specificity Progressive Overload Reversibility Tedium
Define Specificity
Making training adapted to the sport.
Define Progressive Overload
Gradually increasing the amount of work so that fitness gains occur, without the potential of injury.
What do we call it when muscles increase in size?
Hypertrophy
What defines how we increase overload?
FITT Frequency - how often you train Intensity - how hard you train Time - how long you train for Type - what type of training you do
Define Reversibility
If an individual stops or decreases their training level, then their fitness and performance is likely to decrease.
How quickly does reversibility occur?
In 1/3 of the time gains were made, they can be lost.
Define Tedium
Tedium is the boredom that occurs from training the same way every time.
Define Maximum Heart Rate
Your maximum heart rate is 220 - your age.
Describe the Illinois Agility Test
Place cones in a 5X10m square
Start lying on your stomach. Run up 10m, Right 2.5m and down , Run up the middle between 4 cones placed 3.3m apart and back down, Run Right 2.5m and up and sprint the last 10m. Complete as quickly as possible.
(See Figure 5)
Describe the Stork Balance Test
Stand with hands on your hips and one foot on the inside of your knee, then push up onto your toes. You must hold this position for as long as possible
Describe the Multi-Stage Fitness Test
Cones should be set 20m apart from each other. You should set the CD which will play bleeps a increasing speed. You must run between the two lines of cones at the speed of these bleeps until you cannot keep going.
Describe the Wall Toss Test
Stand 2m away from a wall. Throw a ball against the wall and catch it in the opposite hand. Do this is as quickly as possible and see how many you can complete in 30 secs.
Describe the Sit and Reach Test
Sit barefoot and put your feet against a sit and reach box. With straight knees reach froward and slowly push a marker to see how far you can go.
Describe the Sit-Up Bleep Test
Play a CD, overtime it bleeps do a sit-up. Keep going until you can no longer continue.
Describe the Vertical Jump Test
Stand side-on against a wall and reach as high as you can, mark this with chalk. Then jump as high as you can and mark this height also. Measure the distance, the higher, the better power.
Describe the Ruler Drop Test
Someone should hold a ruler so the bottom of the ruler is between your thumb forefinger. They should then drop this without warning and you should catch as quickly as possible. The faster you are, the smaller the number on the ruler will be where you caught will be.
Describe the 1 Rep Max Test
Choose a flex appropriate to your sport (leg press/ bicep curl). Start with a high weight you know you can let and complete a rep.. Increase the weight with a rest between every rep until you can not lift the next weight. The last weight you can lift is your 1RM
Describe the 30m Sprint Test
Place cones 30m apart plus a 5m flying start. Someone should start the stopwatch when you cross the start line (after the first 5m) and should stop it after 30m. You should complete this as quickly as possible.
Describe the Handgrip Dynamometer Test
Using a dynamometer, you should grip as hard as you can. This will give you a score.
Why do your hands go on your hips in the stork balance test?
So you cannot stabilise yourself with other parts of your body other than your abdominals
Why do you have a flying start in the 30m sprint test?
To ensure you are not testing reaction time
Why should you start the 1RM test with as heavy a weight as possible?
So that you do the least quantity of reps and your muscles are not fatigued
Describe Circuit Training
A series of exercise (stations) performed one after another in a loop with rests in between.
Advantages of circuit training
- Flexible (different components can be tested)
- Large groups can train together
- Relatively easy to set up
- Don’t always need equipment
Disadvantages of circuit training
- A lot of space is needed
- Equipment may be needed
- Not suitable to individuals (motivation)
- Difficult to gauge rest : work
- Technique can be hindered by fatigue
Describe Continuous Training
Exercising for a sustained period of time without rest - generally aerobic
(minimum 20 mins)
Advantages of continuous training
- No specialist equipment needed
- Ideal for beginners (easy)
- Good for individuals
- Can be done virtually anywhere
Disadvantages of continuous training
- Does not improve anaerobic fitness
- Can be boring
- Not (usually) suitable for groups or teams
- Time Consuming
- Not always sport specific
Describe Interval Training
Alternating periods of work and rest
Advantages of interval training
- Good for overall fitness
- Both aerobic and anaerobic
- Burns body fat and calories easily
- Equipment not always necessary
Disadvantages of interval training
- Can lead to injury due to intensity
- Long recovery periods between sessions
- High levels of motivation needed
- Can cause dizziness or nausea
Describe Fartlek Training
‘Speed Play’ in Swedish
Involves periods of fast, intense work, slow work and moderate work. Often across different terrains.
Advantages of fartlek training
- No specialist equipment required
- Ideal for individual athletes
- Helps performers lear to pace themselves
- Improves cardio-vascular endurance
Disadvantages of fartlek training
- Risk factor
- Not suitable for groups
- High levels of motivation/ Self-discipline
- Weather may be limiting
- Experience is needed to calculate intensity
Describe static stretching Training
Holding stretches for up to 30 secs
Advantages of static stretching training
- Concentrates on specific muscles
- Everyone can do
- Relatively safe
- Can be done in a confined space
- No equipment needed
Disadvantages of static stretching training
- Can be time consuming
- Some muscles are hard to stretch
- Can cause injury if done when cold
- Can cause injury if done incorrectly or for too long
What kind of contractions occur during static stretching?
Isometric
Describe Weight Training
Involves using weight or resistance to cause adaptations to the muscles
Advantages of weight training
- Can be adapted for different aims - easily tailored
- Relevant to most sports
- Relatively straight-forward
- Ideal for individuals
Disadvantages of weight training
- Requires specialist equipment
- Incorrect technique can lead to injury
- Spotter may be needed
- Difficult for groups
Advantages of knowing your 1RM
Can decide what weight you use for achieving your goals
What weight should I use to work on power and strength?
> 70% of your 1RM
Low quantity of reps (3 sets of 4-8 reps)
What weight should I use to work on muscular endurance?
<70% of your 1RM
High quantity of reps (3 sets of 12-15 reps)
Describe Plyometric Training
Involves high impact exercises that teach muscles to perform their maximum contractions faster to be more powerful
Advantages of plyometric training
- Little/ no equipment
- Can do it anywhere
- Short sessions (high intensity)
- Can be similar to movements done in sports
- High results yield
Disadvantages of plyometric training
- Large levels of motivation
- Long recovery
- Not ideal for beginners (must already have good strength and technique)
- Causes stress on joints and muscles
Describe High Altitude Training
Involves carrying out training at high altitudes ( >2000m above sea level)
Advantages of high altitude training
- Increases the oxygen carrying capacity of the blood
Disadvantages of high altitude training
- Difficult to get to
- Altitude sickness (headache, hyperventilation, diseases)
- Expensive and time consuming
- Fitness an be reduced due to lack of intensity
- Benefits gained are lost within 14 days
- Not suitable for anaerobic athletes
Identify 10 ways of preventing injury
- MATCH intensity and performers fitness
- do not OVERTRAIN
- wear appropriate CLOTHES and footwear
- do not OVERSTRETCH or bounce when stretching
- using TAPING and bracing where appropriate
- always use correct TECHNIQUE
- HYDRATION
- make time for RECOVERY
- always WARM UP
- always COOL DOWN
Why is it important to match the intensity of a workout to the performers fitness levels?
If training is to intense, they may become injured
Why is it important to not overtrain and allow time for recovery?
This allows the muscles (which you damage in sport) to grow and thus become stronger
If you overtrain or do not recover, you muscles will not get a chance to grow and get stronger and you will become injured
What is a strain?
The ligaments are stretched too much or tear
What is a sprain?
The muscles/ tendons are stretched too much or tear
What is taping/ bracing for?
Helps relieve stress from areas which may have injuries or be vulnerable to them (i.e.; joints and soft tissue)
Name a sport in which technique is particularly important in preventing injury
Free Weight
What should inexperienced athletes use instead of free weights?
Resistance Machines
What are the training seasons?
Pre-season
Competitive season
Post season
What does pre-season concentrate on?
General aerobic fitness
General strength/ Muscular endurance
Necessary components of fitness
Skills and techniques
What does competitive season concentrate on?
Avoids over-training
Avoids training too much
More tactic and technique focused
Team training
What does post season concentrate on?
Rest
Maintaining aerobic fitness
What is a common component of post season training?
Light aerobic work (running, swimming, cycling)
What happens in the body during a warm up?
Raise body temperature
Increase range of motion
Increase amount of oxygen delivered to muscles
Why is warm up important?
Tendons and muscles prone to injury when cold
Mental preparation
Ensures your body is working well and feels okay
What are the 4 stages of a warm-up?
1- Gradual pulse raiser
2- Stretching
3- Skills
4- Mental preparation
What does a gradual pulse raiser do?
Gradually increase the blood flow around the body
What does a stretching do?
Increases range of motion to prevent sprains
Why do we do skills practice in warm ups?
It re-familiarises the performers body with the movements they will have to perform
Why do we include mental preparation in our warm up?
Allows the performer to focus on their performance and be in the right headspace
Why do we perform cool downs?
To avoid DOMS
Reduce heart rate back to resting
remove waste from the body
Define DOMS
Delayed Onset Muscular Soreness
When your muscles hurt the next day due to the build up of lactic acid
What should a cool down consist off?
Pulse Lower
Stretching
Why do we stretch during a cool down?
Remove lactic acid from the muscles
What are the 6 marks in a 6 marker awarded for?
1 mark A01 - Define
2 marks A02 - Answer the question
3 marks A03 - Context and relating
