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Physical Education > Component 1 - Physical Training And Movement Analysis > Flashcards

Component 1 - Physical Training And Movement Analysis Flashcards

1
Q

What are the 5 health related components of fitness?

A

Cardiovascular fitness, muscular endurance, muscular strength, flexibility, body composition.

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2
Q

Define cardiovascular fitness

A

The ability to work the entire body for a long time without tiring.

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3
Q

Define muscular endurance

A

The ability to work voluntary muscles repeatedly without tiring.

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4
Q

Define muscular strength

A

The amount of force a muscle can exert to overcome a resistance.

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5
Q

Define flexibility

A

The range of movement possible at a joint.

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6
Q

Define body composition

A

The % of the body that is muscle, fat and bone.

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7
Q

What are the 6 skill related components of fitness?

A

Agility, balance, coordination, power, reaction time, speed.

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8
Q

Define agility

A

The ability to change direction of the body with control.

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9
Q

Define balance

A

The ability to maintain the body’s centre of mass above the base of support.

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10
Q

Define coordination

A

The ability to use 2 or more body parts at once e.g hand-eye coordination.

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11
Q

Define power

A

Strength x speed.

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12
Q

Define reaction time

A

The time between the presentation of a stimuli to the onset of movement.

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13
Q

Define speed

A

How quickly a distance can be covered or an object thrown.

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14
Q

What are the 4 stages of a warm up?

A

Pulse raiser, stretches (dynamic and static), sports specific drill, mental preparation

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15
Q

What is the purpose of a pulse raiser?

A

Increases heart rate, muscles get oxygen they need, gets heart close to working rate.

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16
Q

What is the purpose of stretches?

A

Warm up muscles –> become elastic and prevents muscle injury.

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17
Q

What is the purpose of sports specific drills?

A

Get a feel for the movement to perform well in the game.

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18
Q

What is the purpose of mental preparation?

A

Get head in game to perform well in the game.

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19
Q

What is the test for agility?

A

Illinois agility test

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20
Q

What is the test for balance?

A

Standing stork test

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21
Q

What is the test for coordination?

A

Alternate hand wall toss (2m from wall)

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22
Q

What is the test for power?

A

Vertical jump test (stand sideways to wall)

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23
Q

What is the test for reaction time?

A

Ruler drop test (30cm ruler)

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24
Q

What is the test for speed?

A

30 metre sprint test (flying start)

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25
Q

What is the fitness test for cardiovascular fitness?

A

12 minute copper run or swim

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26
Q

What is the fitness test for muscular strength?

A

Hand grip dynamometer

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27
Q

What is the test for muscular endurance?

A

60 second press up or sit up test

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28
Q

What is the test for flexibility?

A

Sit and reach test (hold for 2s)

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29
Q

What is the test for body composition?

A

Skin fold callipers (biceps, triceps, suprailiac, subscapular)

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30
Q

What is the purpose of fitness testing?

A

Fitness testing can be used before training begins, during the training programme and after the training programme to judge success.

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31
Q

Which two methods of training train cardiovascular fitness?

A

Continuous
Fartlek

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32
Q

What is continuous training?

A

Taking part in physical activity such as running or swimming for an extended period of time without rest.

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33
Q

What are advantages of continuous training?

A

No equipment
Easy to do for beginners
Can mimic long distance events

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34
Q

What are disadvantages of continuous training?

A

Boring
Doesn’t improve anaerobic fitness

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35
Q

What is Fartlek training?

A

Training continuously with no rest but varying speed, incline and terrain.

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36
Q

What are advantages of Fartlek training?

A

Less boring
No equipment needed
Pace setting skills
Mimics change of pace
Can be modified

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37
Q

What are disadvantages of Fartlek training?

A

Motivation needed
Hard to measure progress
Requires experience

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38
Q

Which method of training trains muscular endurance and speed?

A

Interval training

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39
Q

What is interval training?

A

Periods of intense work followed by periods of rest.

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40
Q

What are advantages of interval training?

A

Easy to see how hard performer is working
Easy to measure progress and mimic sport movement
No equipment

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41
Q

What are disadvantages of interval training?

A

Recovery is essential
Self-motivation
Discipline

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42
Q

What method of trading trains muscular strength and endurance?

A

Weight training

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43
Q

What is weight training?

A

A form of interval training that uses exercises against a resistance.

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44
Q

What are advantages of weight training?

A

Adapt to all levels
Target specific muscles
Interesting

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45
Q

What are disadvantages of weight training?

A

Expensive
Requires spotter
Injury

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46
Q

What method of training trains power?

A

Plyometric training

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47
Q

What is plyometric training?

A

High intensity, explosive exercises where the muscle is lengthened and then rapidly shortened.

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48
Q

What are advantages of plyometric training?

A

No equipment
Short and high intensity
Stimulates movement

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49
Q

What are disadvantages of plyometric training?

A

Long recovery
Stress on joints
Requires previous strength

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50
Q

What method of trading trains any component of fitness (muscular endurance etc)?

A

Circuit training

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51
Q

What is circuit training?

A

Perform a series of stations with different exercises. A form of interval training with rest between exercises. Perform a set number of repetitions and sets.

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52
Q

What are advantages of circuit training?

A

Not boring
Large groups can complete specific training
Little space/ equipment
Can be adapted

53
Q

What are disadvantages of circuit training?

A

Takes a while to set up
Correct order and correct number of reps to prevent overuse

54
Q

What are the different types of fitness classes?

A

Yoga-flexibility
Spin-CV fitness/ muscular endurance
Pilates-core strength
Body pump-muscular endurance

55
Q

What are fitness classes?

A

Attending a class to improve fitness.

56
Q

What are advantages of fitness classes?

A

Exciting
Instructor challenges you
New people
Help

57
Q

What are disadvantages of fitness classes?

A

Expensive
Not tailored to specific needs
Not always able to correct technique

58
Q

What does SMART stand for?

A

Specific
Measurable
Achievable
Realistic
Time bound

59
Q

What is specific?

A

One that tells you exactly what to do to give clear focus to training.

60
Q

What is measurable?

A

One you can measure, tracks progress made, motivates.

61
Q

What is achievable?

A

You can complete it so it challenges you to work hard and motivates.

62
Q

What is realistic?

A

One you have the time/ facilities to complete so challenges you to work hard and motivate

63
Q

What is time bound?

A

One that has a deadline to prevent you putting it off, motivates.

64
Q

What is the purpose of SMART targets?

A

To set effective goals which you are more likely to achieve.
Increases motivation/ effort.
Something to aim for.
Improves focus.
Analysis of strengths and weaknesses.
Improves performance.

65
Q

What is specificity?

A

Training matches the needs of the sport or position.

66
Q

How can you use specificity in the PEP?

A

Timings and exercises mimic sport.

67
Q

Define progressive overload

A

Gradually increasing the intensity to improve fitness.

68
Q

How can progressive overload be used in the PEP?

A

Increase intensity e.g reduce rest time, increase training time, increase pace, increase reps, increase weight, increase height etc.

69
Q

Define individual needs

A

Where training meets the needs of an athlete.

70
Q

How can individual needs be used in the PEP?

A

Strengths and weaknesses identified by fitness tests and performance data. PAR-Q.

71
Q

Define rest and recovery

A

Having time off training between sessions to recover and repair, preventing overtraining.

72
Q

Define overtraining

A

Occurs when you train too hard, not allowing the body time to rest/ recover.

73
Q

Define reversibility

A

Any adaptations from training are lost and fitness decreases.

74
Q

What does FITT stand for?

A

Frequency
Intensity
Time
Type

75
Q

What are the measurements of the Illinois agility test?

A

10m x 5m

76
Q

What is the lever arm?

A

Bones

77
Q

What is the fulcrum?

A

Joint

78
Q

What is the load?

A

Weight

79
Q

What is the effort?

A

Muscles

80
Q

What is in the middle in 1st class lever systems?

A

Fulcrum

81
Q

Where are 1st class levers found?

A

Head
Extension at elbow

82
Q

What is in the middle of 2nd class levers?

A

Load

83
Q

Where are 2nd class levers found?

A

Ankle

84
Q

What is in the middle of 3rd class levers?

A

Effort

85
Q

Where are 3rd class levers found?

A

Flexion at the arm and anywhere other than head and ankle

86
Q

Which axis works with the transverse plane?

A

Vertical axis

87
Q

What movement occurs in the transverse plane and vertical axis?

A

Twist vertically

88
Q

Which axis works with the frontal plane?

A

Sagittal axis

89
Q

Which axis work with the sagittal plane?

A

Frontal axis

90
Q

What movement occurs in the frontal plane and sagittal axis?

A

Flip sideways

91
Q

What movement happens in the sagittal plane and frontal axis?

A

Spin forwards

92
Q

What is the effort arm?

A

Distance from effort to fulcrum

93
Q

What is the load arm?

A

Distance from load to fulcrum

94
Q

What is mechanical advantage?

A

Load arm shorter than effort arm. Little effort needed for large load. Little range of movement.

95
Q

What is mechanical disadvantage?

A

Effort arm shorter than load arm. Greater effort needed for smaller load. Greater range of movement possible.

96
Q

Is a first class lever a mechanical advantage or disadvantage?

A

Depends on position of load and effort

97
Q

What is a plane?

A

Imaginary line dividing the body

98
Q

What is an axis?

A

Imaginary line that the body rotates around

99
Q

Sporting example of F S

A

Cartwheel

100
Q

Sporting example of S F

A

Front somersault

101
Q

Sporting example of T V

A

Half turn

102
Q

What does effective goal setting do?

A

Increases motivation/ effort applied
Something to aim for
Improves focus
Analysis of strength and weaknesses
Improves performance

103
Q

What is concussion?

A

Blow to the head

104
Q

What is dislocation?

A

Force pulls bone away from the joint

105
Q

What is strain?

A

Damage a muscle or tendon

106
Q

What is torn cartilage?

A

A tear in the cartilage

107
Q

What is a sprain?

A

Damage a ligament

108
Q

What is a fracture?

A

Broken bone

109
Q

What are symptoms of concussion?

A

Headaches and dizzying
Nausea and vomiting
Blurry vision
Unconsciousness
Confusion
Temporary memory loss

110
Q

What are symptoms of a dislocation?

A

Deformity
Swelling and bruising
Numbness
Pain, especially when putting weight on injured part
Unable to move injured part

111
Q

What are symptoms of a strain?

A

Pain
Swelling and bruising
Muscles spasms and weakness

112
Q

What are symptoms of an overuse injury?

A

Pain on outside for tennis or pain on inside for golf on forearm

113
Q

What are symptoms of a torn cartilage?

A

Pain
Swelling
Stiffness
Decrease in range of movement at a joint

114
Q

What are symptoms of a sprain?

A

Pain
Swelling
Bruising
Severe sprains can cause an inability to move the sprained part

115
Q

What are symptoms of fractures?

A

Open fracture - see the bone
Bruising
Swelling
Deformity
Pain, when putting weight on the injured part of the body
Unable to move injured part

116
Q

What is transverse?

A

Break straight across

117
Q

What is comminuted?

A

Broken into more than 2 pieces

118
Q

What is oblique?

A

Break at an angle

119
Q

What is green stick?

A

Break only part way across the bone

120
Q

What is impacted?

A

Pieces locked together

121
Q

What is the acronym for treating sprains and strains?

A

RICE

122
Q

What does RICE stand for?

A

Rest
Ice
Compression
Elevation

123
Q

What is rest?

A

Stop or reduce activities for a while

124
Q

What is ice?

A

Apply ice sleeves or bags of ice

125
Q

What is compression?

A

Use supportive sleeves or wraps

126
Q

What is elevation?

A

Raise legs above heart level

127
Q

How do we prevent injury?

A

Apply Principles of training including individual needs and progressive overload
PARQ
Correct technique
Play by rules
Check safety of facilities e.g stable goals
Wear correct protective clothing
Check safety of equipment
Complete a warm up or cool down

128
Q

What are the parts of a cool down?

A

Pulse lowering activities
Static stretches

Physical Education (8 decks)

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