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PE > C1: T3- Physical Training > Flashcards

C1: T3- Physical Training Flashcards

1
Q

Define muscular strength

A

‘the amount of force a muscle can generate when it contracts to overcome resistance’

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2
Q

What is the test for muscular strength and can you describe the test protocol?

A

Grip dynamometer

Lift above head, bench press, leg press

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3
Q

Define agility

A

‘a measure of how quickly you can change the position of your body, whilst keeping it under control’

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4
Q

what is the test for agility and can you describe the test protocol?

A

Illinois agility run

tall cones, start lay down on your stomach, goon whistle, no cutting corners, use stop watch

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5
Q

define flexibility

A

‘this is the ability of your joints to move through their full range of movement’

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6
Q

what is the test for flexibility and can you describe the test protocol?

A

sit and reach test

completely stretched legs, shoes off, hold for at least three seconds, feet flat against base of box

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7
Q

define reaction time

A

‘the amount of time it takes you to respond to a stimulus’

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8
Q

what is the test for reaction time and can you describe the test protocol?

A

ruler drop test

held above hand, dropped at unknown time, can be done more than once

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9
Q

define muscular endurance

A

‘this is a measure of the length of time your voluntary muscles can contract for without tiring’

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10
Q

what is the test for muscular endurance and can you describe the test protocol?

A

one minute sit-up/press up or wall sit test

stopwatch, mat, counter

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11
Q

define co-ordination

A

‘the ability to move two or more body parts together, accurately and smoothly’

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12
Q

what is the test for co-ordination and can you describe the test protocol?

A

alternate hand wall toss test

tennis ball, clear wall, stopwatch, counter

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13
Q

define speed

A

‘how quickly you body or part of your body is able to perform a movement’

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14
Q

what is the test for speed and can you can describe the test protocol?

A

30m sprint

tape measure, straight line sprint, stopwatch, someone controlling the stopwatch.

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15
Q

define muscle power

A

‘the ability of muscles to contract with speed and force/strength’

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16
Q

what is the test for muscle power and can you describe the test protocol?

A

vertical jump

plain wall, measure height first, may use chalk to see the different heights, can have more than one attempt (usually 3)

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17
Q

define cardiovascular endurance

A

‘this is a measure of how efficiently your body can deliver oxygen and nutrients (such as glucose) to your working muscles during exercise’

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18
Q

what is the test for cardiovascular endurance and can you describe the test protocol?

A

Cooper 12 minute run or Harvard step test

45cm bench, stop watch, recording of ‘up up down down’, done for 5 minutes continuously

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19
Q

define body composition

A

‘a measure of the percentage of fat, muscle, water, bone, vital organs that make up your weight’

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20
Q

what is the test for body composition?

A

skinfold calipers

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21
Q

define balance

A

‘the ability to keep your body steady, both when static and moving’

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22
Q

what is the test for balance and can you describe the test protocol?

A

stork balance test

soul of foot the rise, arms crossed, either foot, stopwatch

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23
Q

why fitness testing?

A

it gives you are measure of how strong that component of fitness is and allows you to compare easily

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24
Q

what benefit does fitness testing have?

A

allows to know where current fitness levels are and gives athletes a chance to prepare for events and competitions

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25
Q

other than sport, what other careers require fitness testing?

A

police, army, fire fighter

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26
Q

define reliability

A

a test is reliable if it consistently gives the same results

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27
Q

define validity

A

a test is valid if it measures exactly what it sets out to do

28
Q

what is normative data?

A

normative data shows the results for ‘normal people’. Data is collected from a large sample of people to allow for direct comparisons to be made.

29
Q

what is normative data based on?

A

it’s based on statistical data and there is no opinions of the trainer, manager or athlete.

30
Q

what are the principles of training?

A

-individual needs
-specificity
-progressive overload (FITT)
-overtraining
-reversibility

31
Q

individual needs:
what kind of factors should be considered when planning a PEP?

A

-medical conditions; such as asthma, diabetes, injuries
-age
-gender
-weight/fitness level
- goals/targets
-access to facilities

32
Q

what does specificity mean

A

specificity means that training should be matched to the requirements of the activity the performer is involved in

33
Q

give 5 examples of ways you can make training specific.

A
  • muscle groups
  • sport
  • skills
  • position e.g: football - gk
    netball - ga/gs
    rugby - forwards/back
  • location e.g; pool, track, pitch, gym
34
Q

what does FITT stand for?

A

f- frequency
i- intensity
t- time
t- type

35
Q

what does frequency mean?

A

how often training takes place each week

36
Q

what does intensity mean?

A

how hard the exercise is

37
Q

what does time mean?

A

the length of the session or of a particular exercise

38
Q

what does type mean?

A

the method of training used

39
Q

within the FITT principle how can you show progression within frequency?

A

increase training sessions from 2 to 3 times a week

40
Q

within the FITT principle how can you show progression with intensity?

A

increase resistance (gradually)
increase distance
increase weights

41
Q

within the FITT principle how can you show progression with time?

A

increase sets, reps, overall length
decrease rest time

42
Q

within the FITT principle how can you show progression with type?

A

switch between continuous, interval and fartlek training or between swimming/running

43
Q

what does reversibility mean?

A

a fall in activity level will result in training adaptations being reversed

44
Q

if you miss one week of training how much fitness is lost?

A

3 weeks of fitness lost

45
Q

what does overtraining mean?

A

when you train too hard and do not give your body enough recovery time between sessions.

46
Q

what are the symptoms of overtraining?

A
  • constant thirst
  • (DOMS) delayed onset muscle soreness over 72 hours after training
  • frequent illness
  • increase in injuries
  • lack of progress
47
Q

describe continuous training and the component of fitness it tests.

A

Continuous training is exercises without rest such as running for long periods of time.
Continuous training tests cardiovascular fitness.

48
Q

what are the advantages of continuous training?

A
  • ideal for beginners
  • no expensive equipment needed - – - prepares elite performers for the season ahead
49
Q

what are the disadvantages of continuous training?

A
  • can be boring and tedious
50
Q

describe interval training and the component of fitness it tests.

A

interval training is periods of work followed by periods of active recovery.
interval training tests cardiovascular fitness.

51
Q

what are the advantages of interval training?

A
  • burn twice as may calories
  • easy to observe effort levels
  • easy to measure progress
52
Q

what are the disadvantages of interval training?

A
  • risk of overtraining
  • requires self-motivation and self-discipline
53
Q

describe fartlek training and the component of fitness it tests.

A

fartlek training are periods of work followed by periods of active recovery.
fartlek training tests cardiovascular fitness.

54
Q

what are the advantages of fartlek training?

A
  • less boring
  • completed anywhere
  • develops pace setting
  • intensity can be easily adapted
55
Q

what are the disadvantages of fartlek training?

A
  • self-motivation is required
  • difficult to measure effort levels
56
Q

describe circuit training and the component of fitness it tests.

A

circuit training is 6-10 activities which get completed for a number of reps or time before moving to the next one.
Circuit training tests muscular endurance, muscular strength and cardiovascular fitness.

57
Q

what are the advantages of circuit training?

A
  • creative, fun
  • match and adapt to your specific needs
58
Q

what are the disadvantages of circuit training?

A
  • takes time to set up
  • technique can be affected by fatigue
59
Q

describe plyometrics training and the component of fitness it tests.

A

plyometrics teaches muscles to perform their max contraction faster.
plyometrics tests power.

60
Q

what are the advantages of plyometrics?

A
  • short, high intensity
  • little to no equipment
61
Q

what are the disadvantages of plyometrics?

A
  • 3 days recovery
  • good levels of strength and endurance required
62
Q

describe weight/resistance training and the component of fitness it tests.

A

weight/resistance training is the use of resistance to muscular contraction to build strength.
strength - low reps, high weight
endurance - high reps, low weight
weight/resistance training tests for strength and muscular endurance.

63
Q

what are the advantages of weight/resistant training?

A
  • free weights - choose which weigh
  • machine weights - less injury
64
Q

what are the disadvantages of weight/ resistant training?

A
  • requires lots of equipment
  • incorrect technique can lead to series injury
65
Q

describe fitness classes and the comment if fitness it tests for.

A

fitness classes are exercise at high intensity that gradually gets brought down.
fitness classes can test are wide variety of components, it just depends on the class

66
Q

what are the advantages of. fitness classes?

A

many different classes e.g.
- body pump
- spin class
- yoga
- pilates
- aerobic

67
Q

what are the disadvantages of fitness classes?

A

PE (4 decks)

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