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PE > C1 T3 Physical Training > Flashcards

C1 T3 Physical Training Flashcards

(64 cards)

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1
Q

What does PARQ stand for

A

Physical Activity Readiness Questionare

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2
Q

What are the 5 health components of fitness

A

Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility
Body composition

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3
Q

What are the 6 skill components of fitness

A

Agility
Power
Balance
Coordination
Speed
Reaction time

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4
Q

What is cardiovascular fitness

A

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

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5
Q

What is muscular endurance

A

The ability to work voluntary muscles without tiring

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6
Q

What is muscular strength

A

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

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7
Q

What is flexibility

A

Range of movement possible at a joint

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8
Q

Body composition

A

The percentage of body that is: muscle, bone or fat

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9
Q

What is agility

A

The ability to change direction quickly while maintaining control

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10
Q

What is power

A

The ability to exert a maximal force in as short a time as possible / Strength x Speed

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11
Q

What is balance

A

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

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12
Q

What is reaction time

A

Time between movement and presentation of a stimulus ( e.g. start gun )

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13
Q

What is coordination

A

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

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14
Q

What is speed

A

How quickly a distance can be covered/thrown

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15
Q

What are the 2 fitness tests for cardiovascular endurance

A

The 12 minute cooper run
The Harvard step test

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16
Q

What is the fitness test for flexibility

A

Sit and reach test

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17
Q

What are the 2 fitness tests for muscular endurance

A

1 min sit up
1 min press up

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18
Q

What is the fitness test for muscular strength

A

Hand grip dynamometer

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19
Q

What are the 2 fitness tests for power

A

Vertical jump test ( sergeant jump )
Standing long jump

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20
Q

What is the fitness test for speed

A

30m sprint

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21
Q

How long is the track for the 30m sprint test

A

60m

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22
Q

What is the fitness test for agility

A

Illinois agility test

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23
Q

What are the dimensions of the Illinois agility test

A

5m wide
10m long

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24
Q

What are the 7 types of PEDS

A
  • diuretics
  • anabolic steroids
  • narcotic analgesics
  • stimulants
  • growth hormone
  • peptide hormone (EPO)
  • beta blockers
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25
What are the pros of blood doping
- increases number of RBCs
26
What are the pros of analgesics
- allows performers to perform on injury
27
What are narcotic analgesics
Painkillers
28
What are the pros of stimulants
- improve concentration and reaction time - increases energy/alertness
29
What are the pros of beta blockers
- reduces heart rate and makes you feel calm - steadier hand
30
What are the pros of steroids
- reduces recovery time - increases muscle mass/muscular strength/ power
31
What are the pros of diuretics
- increases weight loss - masks other drugs
32
What are the pros of growth hormones
- reduces recovery time - increase metabolism - increase muscle mass/muscular strength/power
33
What are the pros of EPO
Increased number of RBCs
34
What is the benefits of having more RBCs
More oxygen to working muscles
35
What are the cons of doping
- kidney failure - risk of HIV/hepatitis from needle - blood clot risk
36
What are the cons of stimulants
- addiction - aggression - increased HR and blood pressure
37
What are the cons of analgesics
- addiction - lack of concentration/balance - injury becoming worse
38
What are the cons of beta blockers
- heart attacks
39
What are the cons of steroids
- risk of liver cancer and organ damage - increased blood pressure - increased aggression and depression
40
What are the cons of diuretics
- dehydration - kidney failure - heart failure
41
What are the cons of growth hormone
- risk of joint and muscles pain - risk of swelling and fluid retention
42
What are the cons of EPO
- thicker blood - risk of heart attack or stroke
43
What is the PEA structure for PEDs
P(AO1)- effect of PED E(AO2)- health risks A(AO3)- relevance of PED
44
What are the 7 methods of training
- continuous - circuit - fartlek - plyometric - weight - interval - fitness classes
45
What are the pros of continuous training
- doesn’t require expensive equipment - easy ( good for beginners) - good for pre-season - mimic long distance
46
What are the pros of Fartlek training
- it is less boring than continuous and interval - can be done anywhere - develops pace setting skills - can be adapted to performers needs
47
What are the pros of interval training
- you burn 2x the amount of calories as continuous - easy to judge how hard the performer is working - easy to measure progress
48
What are the pros of plyometric training
- little to no equipment needed - short, high intensity - stimulates movement made in sport
49
What are the pros of weight/resistance training
- can be adapted to individuals needs - vary exercises - can strengthen whole body or target specific area - induction sessions ensure correct use of the machine
50
What are the pros of circuit training
- adapted to different needs - can be done in large groups - doesn’t require equipment - can be done anywhere - quick - different fitness levels can train together
51
What are the pros of fitness classes
- variety - instructor gives motivation - meet new people - great if you have little experience
52
What are the cons of continuous training
- can get boring - doesn’t improve anaerobic fitness
53
What are the cons of Fartlek training
- experience athletes needed to keep high intensity - performer needs self motivation to keep high intensity - difficult to track progress over time
54
What are the cons of interval training
- high intensity training needs 48 hours recovery - can be difficult to maintain high tempo because of high intensity
55
What are the cons of plyometric training
- needs 3 days recovery - performer needs good levels of muscular strength/endurance - can cause stress on joints and muscle soreness
56
What are the cons of weight/resistance training
- requires a lot of equipment and gym memberships can be expensive - incorrect technique can lead to injury - spotter needed for heavy free weights
57
What are the cons of circuit training
- take a while to set up - technique can be effected by fatigue which can lead to injury
58
What are the cons of fitness classes
- can be expensive to go regularly - group classes aren’t tailored to individual needs - instructor may not be able to correct poor technique in large classes
59
What is continuous training
Participating in a physical activity for an extended period of time without rest
60
What is Fartlek training
The performer alters the intensity over different inclinations and terrains with no rest periods
61
What does Fartlek mean
Speed play
62
What is interval training
Periods of work followed by a period of defined rest
63
What is plyometric training
High intensity exercises that teaches muscles to perform more forceful contractions
64
What is circuit training
Involves completing 6-10 stations consecutively for a set number of repetitions for a set time

PE (5 decks)

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