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P.E. > Y9 > Flashcards

Y9 Flashcards

1
Q

What does SPORT stand for?

A

Specificity
Progressive
Overload
Reversibility
Tedium

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2
Q

1.What is Specificity?
2. Examples?

A

1.Training that is specific to the
sport.
2. Squats- Sprinting
Passing drills- Football

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3
Q

What is Overload?

A

Working harder than normal so the body will adapt and improve.

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4
Q

What is Progression?

A

Increasing overload.

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5
Q

1.What is Progressive Overload?
2. Examples?

A
  1. Increasing the intensity you can
    work at.
  2. Gradually increasing max bench
    press.
    Gradually increasing speed.
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6
Q

1.What is Reversibility?
2. Examples?

A
  1. If you stop training or train less
    your performance will drop.
  2. Working hard for 4 weeks and
    not working for 2 weeks and you
    loose muscle.
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7
Q
  1. What is Tedium?
  2. Examples?
A

1.Bored, so training should be
changed to prevent being bored.
2. Doing a drill repeatedly and
getting bored.

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8
Q

What is FITT?

A

Frequency
Intensity
Time
Type

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9
Q

What is Frequency?

A

Increasing how often you do sessions e.g. 2 running sessions a week to 3.

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10
Q

What is Intensity?

A

How hard you train e.g. Run harder or lift heavier weights.

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11
Q

What is Time?

A

How long you spend doing an exercise.

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12
Q

What is Type?

A

The method e.g. interval, fartlek, continuous training.

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13
Q

What is weight training?

A

Use of weights or resistance to cause adaptation of the muscles.

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14
Q

What are advantages and disadvantages of weight training?

A

Advantages:
- Can be adapted to different components of fitness.
- Relevant to all sports.
- Progressive.

Disadvantages:
- Lifting heavy weights leads to high blood pressure which can lead to a heart attack.
- Can lead to injury.

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15
Q

What is plyometric training?

A

Working explosively at maximal intensity using hopping, jumping, skipping and throwing activities.

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16
Q

What are advantages and disadvantages of plyometric training?

A

Advantages:
- Increases power.
- Little equipment is needed.

Disadvantages:
- Lead to DOMS.
- 3 days to recover.
- Can cause stress in joint and lead to injury.

17
Q

What does DOMS stand for and what does it do?

A

Delayed Onset Muscle Soreness

Reduction in: joint range of motion, shock absorption and maximum power.

18
Q

What is circuit training?

A

A series of exercises called stations performed one after another with breaks after each station

19
Q

What are advantages and disadvantages of circuit training

A

Advantages:
- Trains lots of different components of fitness.
- Exercises can be simple so anyone could do them.

Disadvantages:
- Not good for training one muscle.
- Need appropriate space.

20
Q

What is fartlek training?

A

Periods of work followed by periods of slower/less intense work.

21
Q

What are advantages and disadvantages of fartlek training?

A

Advantages:
- Learn your pace.
- No equipment needed.

Disadvantages:
- You get tired quickly if you don’t pace correctly.
- Dependent on weather.

22
Q

What is the pathway of blood through the body?

A

(Deoxygenated blood is being pumped) Lungs→Vena Cava→Right Atrium→atrioventricular valves→ Right Ventricle→
Pulmonary Artery → lungs (gaseous exchange) →(Oxygenated blood is being pumped) Pulmonary vein → Left Atrium → atrioventricular valves→Left Ventricle→Aorta→ Oxygenated blood goes around the body→Repeats.

23
Q

What is Diastole?

A

Heart relaxes, fills with blood, blood pressure decreases.

24
Q

What is Systole?

A

Heart contracts, blood pressure increases and heart starts to pump the blood out.

25
Q

What is continuous training?

A

Exercising for a sustained period of time without rest, minimum 20 minutes.

26
Q

What are the advantages and disadvantages of continuous training?

A

Advantages:
- Improves aerobic fitness.
- Done with little or no equipment.

Disadvantages:
- Doesn’t always meet demand of the sport.
- Can be boring and a lack of motivation.

27
Q

What is static stretching?

A

Stretching to the limit and holding the stretch isometrically.

28
Q

What are advantages and disadvantages of static stretching?

A

Advantages:
- Increase flexibility.
- Safe.

Disadvantages:
- Over stretching can lead to injury.
- Some muscles are hard to stretch

29
Q

What is an isometric exercise?

A

Muscle doesn’t change length.

30
Q

What is an isotonic exercise

A

Muscle is changing length.

31
Q

What is HIIT? What does it stand for?

A

HIIT is periods of work followed by periods of rest.

High Intensity Interval Training

32
Q

What are the advantages and disadvantages of HIIT?

A

Advantages:
- Don’t need equipment.
- Can be altered to an individuals sport.

Disadvantages:
- Recovery time of 48hrs.
- If you work too hard it can lead to injury.

33
Q

What is altitude training?

A

Training at a high altitude, high above sea level.

34
Q

What is the equation for aerobic respiration?

A

Glucose + Oxygen→Energy + Water + Carbon dioxide

35
Q

What is the equation for anaerobic respiration? How hard to you have to be working to anaerobically respire?

A

Glucose→Energy+Lactic Acid

80%-90% of MHR

36
Q

What is eccentric and concentric motion?

A

Eccentric- Muscle lengthening.
Concentric- Muscle shortening.

P.E. (4 decks)

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