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A Level PE - Personal > 2.2 - Preparation And Training Methods > Flashcards

2.2 - Preparation And Training Methods Flashcards

1
Q

What should a warm up consist of

A

Pulse raising activity
Mobility exercises

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2
Q

What’s the purpose of a warm up

A

Prepare the body for exercise and reduce the risk of injury

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3
Q

What does a cool down consist of

A

Pulse lowering exercises
Stretching

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4
Q

What’s the purpose of a cooldown

A

Prepare the body for rest
Reduce the risk of DOMS

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5
Q

What is aerobic capacity

A

The ability of the body to inspire, transport, and utilise oxygen to perform sustained periods if aerobic activity

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6
Q

What is VO2 max

A

Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

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7
Q

What are the four factors which affect VO2 max

A

Physiological make up, age, gender, training

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8
Q

How do you calculate heart rate reserve

A

HR max - resting heart rate

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9
Q

What is continuous training

A

Steady state low-moderate intensity work for a prolonged period of time. Done to improve aerobic endurance

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10
Q

What is High Intensity Interval Training (HIIT)

A

high intensity work with periods of rest and recovery.
80-95% of maximum
5-8 minutes

Can be altered for both aerobic and anaerobic

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11
Q

What are the structural adaptations of aerobic exercise on the respiratory systems (2)

A

Stronger respiratory muscles - increased maximal lung volumes, decreased respiratory fatigue
Increased surface area of alveoli - increased external gaseous exchange

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12
Q

What are the structural adaptations of aerobic exercise on the cardiovascular system (5)

A

Cardiac hypertrophy
Increased elasticity of arterial walls
Increased blood plasma volume
Increased number of RBC
Capillarisation surrounding alveoli and SO muscle fibres

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13
Q

What are the structural adaptations of aerobic exercise on the musculoskeletal system (8)

A

Slow oxidative muscle fibre hypertrophy
Increased size and density of mitochondria
Increased stores of myoglobin
Increased stores of glycogen and triglycerides
Fast oxidative glycolytic fibres become more aerobic
Increased strength of connective tissue
Increased thickness of articular cartilage
Increased bone mineral density

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14
Q

What are the different types of strength

A

Static strength
Dynamic strength
Maximum strength
Explosive strength
Strength endurance

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15
Q

What is static strength

A

Where force is applied against a resistance without any movement occurring

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16
Q

What is dynamic strength

A

A force is applied against a resistance and the muscles change in length eccentrically or concentrically

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17
Q

What is maximum strength

A

Ability to produce maximal amount of force in a single muscular contraction

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18
Q

What is explosive strength

A

Ability to produce a maximal amount of force in one or a series if rapid muscular contractions

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19
Q

What is strength endurance

A

Ability to sustain repeated muscular contractions over a period of time withstanding fatigue

20
Q

What is static flexibility

A

Range of motion about a joint without reference to the speed of movement. E.g. holding a hamstring stretch
Holding a split on a balance beam in gymnastics

21
Q

What’s the difference between active and passive static flexibility

A

Active static flexibility is when a performer completes voluntary contraction just beyond the point of resistance.
Passive static flexibility is when your assisted by a partner or aid to move joint beyond its point of resistance.

22
Q

What is dynamic flexibility

A

The range of movement around a joint with reference to speed of movement

23
Q

What are the 2 types of static stretching

A

Active
Passive

24
Q

What is active stretching

A

Performer moves themselves into stretched position (without an external force or assistance)

25
Q

What is passive stretching

A

Performer moves the joint into a stretched position with assistance

26
Q

What is isometric stretching

A

Involves isometrically contracting the muscle while holding a stretched position

27
Q

What does PNF stand for

A

Proprioceptive neuromuscular facilitation

28
Q

What is PNF stretching

A

Aims to desensitise the stretch reflex to increase the range of motion about a joint

29
Q

What is the 3 step process that PNF follows? Explain each.

A

Static - with assistance from a partner limb is held just past point of resistance and held
Contract - agonist muscle isometrically contracts against resistance for 6-10 seconds
Reflex - muscle relaxes and the limb can be moved further into the stretch position

30
Q

What is ballistic stretching

A

Involves swinging or bouncing movements that forces the joint through its extreme range of motion

31
Q

What is dynamic stretching

A

Involve taking a joint through its full range of motion with CONTROL over the entry and exit of the stretch

32
Q

What are the benefits of active stretching

A

Increase active flexibility and strengthen the agonistic muscles

33
Q

What are the benefits of passive stretching (5)

A

Improve flexibility
Improve ROM
Improve mobility
Stimulate muscles growth
Prevent muscle weakness

34
Q

What are the benefits of isometric stretching (3)

A

Overcomes stretch reflex
Creates greater stretch in both resting and already stretched fibres
Develops increased static passive flexibility

35
Q

What are the benefits of PNF stretching

A

Increased ROM and flexibility
Aids muscle relaxation
Muscle spindles adapt to to an increased length, delaying stretch reflex

36
Q

What are the benefits of ballistic stretching (2)

A

Prepares muscles and connective tissue for rapid contraction
Can improve speed and power

37
Q

What is the benefit of dynamic stretching

A

More controlled so less risk of injury
Improve speed and power

38
Q

What are 4 cardiovascular diseases

A

Atherosclerosis
CHD
Heart attack
Stroke

39
Q

What is atherosclerosis (3 points)

A

Build up of fatty deposits that form a hard plaque on the arterial walls
Narrows lumen, reducing space for bloodflow
Arterial wall thickens and hardens, making it harder to regulate blood pressure

40
Q

What is CHD

A

Reduction in blood flow and oxygen supply limits respiration
Can cause heart attack

41
Q

What is a heart attack

A

If a piece of fatty plaque breaks away from arterial walls it can cause a blood clot to form
If this blocks artery then it will cut off oxygen supply, causing death of cells and permanent damage

42
Q

What is a stroke

A

Blockage in artery causing the blood supply to the brain being cut off

43
Q

What are the effects of training on the risk of developing cardiovascular diseases (8)

A

Reduce level of cholesterol - slow development of atherosclerosis
Prevent hardening and loss of elasticity in arterial walls
Decrease blood viscosity and reduce blood pressure
Increase coronary circulation - help reduce incidence of heart attacks
Lead to cardiac hypertrophy
Decreased body fat
Increase blood flow and oxygen transportation to the muscle cells
Reduce the risk of a stroke

44
Q

What are 2 respiratory diseases

A

Asthma
COPD (chronic obstructive pulmonary disease)

45
Q

What is COPD? What are the effects of COPD?

A

Term for several conditions of the lungs where the airways become inflamed and narrow
Overtime, inflammation leads to permanent changes, such as: thickening of bronchiole walls, increased mucus production, damage to alveoli and a decrease in lung tissue elasticity

46
Q

What are the effects of training on the respiratory system

A

Increase respiratory muscle strength
Decrease resting and sub-maximal frequency breathing
Maintain full use of lung tissue and elasticity
Increase the surface area of alveoli and pulmonary capillaries

A Level PE - Personal (31 decks)

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