Chapter 3 - Physical Training Flashcards

1
Q

What is meant by the term ‘balance’? Give one example from a physical activity. (2)

A

Balance:

  • the ability to retain the centre of mass above the base of support
  • physical stability in which the weight of the body is distributed evenly.
        Physical activity examples:
  • a gymnast being able to maintain a controlled handstand
  • a sprinter holding themselves in the set position at the start of a race
  • maintaining good footwork when landing in netball or basketball
  • a footballer maintaining position on ball when being tackled
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2
Q

What is meant by the term ‘co-ordination’? Give one example from a physical activity.

A

Co-ordination:

• the ability to use two or more body parts together

• the ability to properly control your body when performing a
physical activity

• balanced or skilful movement.

      Physical activity examples:
  • a pole vaulter linking all the sequences of their jump
  • a tennis service action
  • batting in cricket or rounders.
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3
Q

It is important to lift and carry equipment safely. Describe the technique that you should use when doing this. (3)

A

Examples:

• the back should be kept straight/ the legs should be bent/ the item to be
carried should be held close to, and secure to, the body

• other factors which might be considered include wearing the correct
footwear, using more than one person for particularly heavy equipment,
not lifting or lowering until told to do so

• accept sport/ activity-specific examples, eg carrying a javelin.

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4
Q

State one benefit to fitness which can be achieved by the use of weight training. (1)

A

(To increase) muscle strength, either general or specific

• (To improve) muscle tone.

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5
Q

In relation to weight training, what is the difference between ‘repetitions’ and ‘sets’? (2)

A

Repetitions are the number of times you actually move the weights.

      Sets are the number of times you perform a particular weight activity.
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6
Q

State one reason why taking part in regular exercise can improve general health. (1)

A

Examples include:

  • it can help to reduce tension/ stress
  • it can help to reduce the chance of getting illnesses and disease
  • it can help to improve sleep and sleep patterns
  • it can help tone up the body/ lead to improvements in posture
  • it can improve basic levels of strength
  • it can improve basic levels of stamina
  • it can improve basic levels of flexibility
  • it can improve fitness levels
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7
Q

Explain why the amount of exercise carried out might vary between different types of people. (2)

A

Examples include:

• Energy requirements might vary/ due to factors such as
age/ gender/and activity/exercise level/level of performance

• The actual physical or psychological condition of an individual
may also vary/ such as possible illness or injury/which could
prevent them from exercising.

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8
Q

The vertical jump test measures leg power.

Discuss the suitability of this test for a football player. (3)

A

Agree (sub-max 2 marks)

  • Leg power is a component of fitness needed by football players to perform specific skills (1)
  • The test measures the ability to jump up so appropriate for jumping to head the ball / a goalkeeper to launch into a save / other equivalent example (1)

Disagree (sub-max 2 marks)

  • The test is not sport-specific as would not test power needed to kick a ball / start a sprint towards the ball / other equivalent example (1)
  • Does not test many aspects of playing football, eg. dribbling / marking / other equivalent example (1)
  • Can be argued that other aspects of fitness are more important, eg. cardiovascular endurance to last 90 minutes (1)
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9
Q

Fitness testing is often used as a motivational tool.

State two other reasons why fitness testing is carried out. (2)

A
  • To identify strengths and / or weaknesses in a performance (1)
  • To evaluate the success of a training programme (1)
  • To monitor improvement, eg. in strength (1)
  • To show a starting level of fitness (1)
  • To inform training requirements (1)
  • To compare against norms of the group / national averages (1)
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10
Q

The Illinois Agility Test is a maximal test that measures agility.

Describe how to carry out this test. (2)

A

AO1

  • 10m long × 5m wide / 60m in total (1)
  • Subject starts lying down (on their front) (1)
  • Subject sprints and weaves around cones (accept diagram) (1)
  • Time taken / measured in seconds = agility (1)
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11
Q

Describe the hand grip dynamometer test. (4)

A
  • Adjust the hand grip dynamometer or set it to the start mode.
  • Arm hangs by the side with dynamometer in line with forearm or arm is raised above the head and lowered in a circular action or equiv.
  • Maximum grip is applied.
  • Performer has two or three attempts with best score recorded.
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12
Q

Name one test that can be used to measure co-ordination. (1)

A

• Alternate hand ball throw.

NB Accept hand eye coordination test.

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13
Q

Explain how an improvement in co-ordination may enable a sportsperson to improve their performance in a named physical activity. (3)

A
  • Tennis serve – linking all parts of the action / gain more accuracy or power / so more likely to serve an ace or win the point.
  • Athletics triple jump – linking the three phases together / gain more speed or height / enabling greater distance to be achieved.
  • Ice skating jumps – linking movements together / more technical or aesthetic / and gain higher marks.
  • Gymnastics cartwheel – linking movements together / more technical or aesthetic / and gain higher marks.
  • Football volley – timing the movement of the foot to the speed and trajectory of a moving ball / more accuracy or power / increasing chances of a goal being scored.
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14
Q

Explain why fitness testing is important when following a training programme. (3)

A
  • To assess baseline fitness.
  • To motivate the performer.
  • To monitor or evaluate progress.
  • To set targets or goals.
  • To continually highlight strengths or weaknesses.
  • To raise confidence.
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15
Q

What is meant by ‘speed’? (1)

A
  • The ability to move all or parts of the body as quickly as possible.
  • The fastest a person can complete a task or cover a distance.
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16
Q

Explain at what point an athlete could use speed to their advantage during a 1500-metre race. (2)

A
  • At the start / to get ahead of the field or to get away from the line quickly.
  • When making an attack or break / to get into a better position or to take the lead.
  • When defending or reacting to an attack or break / to keep in contact with leaders in the race.
  • Towards the end of the race or off the final bend or in the last 200m / to win the race or to get a better position.
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17
Q

What is meant by the term ‘reaction time’? (1)

A

how fast or how quickly or the time taken (for the body, or part of the body) to respond to a stimulus.

Accept appropriate examples, eg time taken by a sprinter at the start of a 100 m race to move the body after the sound of the starting gun.

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18
Q

What is meant by the term ‘balance’? Give an example from a physical activity where a performer uses balance.

A

The ability to:

  • maintain a given posture to be able to stay level or stable.
  • keep the centre of gravity over the base.
  • maintain equilibrium.
  • control the body in movement and stillness.

Accept any other suitable response.

Award one mark for an example of where a performer uses balance.

  • Handstand (in gymnastics).
  • Holding the ‘set’ position in the starting blocks (in athletics).
  • A skier staying upright whilst moving downhill.

Accept any other suitable response.

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19
Q

Describe the sit and reach test. (2)

A
  • Sit straight legged with feet flat against the bench or equivalent.
  • Reach forward, (place hands) on bench or equivalent.
  • Measure or record the distance (from toes).
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20
Q

Explain how an increase in flexibility may allow a sportsperson to improve performance in a named physical activity. (2)

A
  • A games player can increase their stride length / to get into position quicker to receive a pass.
  • A back crawl swimmer will have a longer pull / to go faster or be more efficient.
  • A gymnast can perform a difficult move with style / to gain more marks.
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21
Q

What is meant by the principle of ‘reversibility’ and state the effect that it may have on performance? (2)

A
  • (When training stops), any gain to the body is lost (use it or lose it).
  • Performance will deteriorate or fitness levels will decrease.
22
Q

What is meant by the term ‘static strength’? Give an example from a physical activity where a performer uses static strength. (2)

A

Static strength

  • greatest amount of strength that can be applied to an immovable object
  • ability of a muscle to exert a force without changing length

Accept the strength you need to push or pull a stationary object or hold a heavy weight

Activity examples include:

  • Holding the weight above your head in weight lifting
  • Point of engagement in a rugby scrum
  • Holding a balance in gymnastics

Accept the above plus any other suitable response.

23
Q

Describe the multi-stage fitness test and explain how it could be used to monitor the fitness of a performer (4)

A

Award up to two marks for describing the multi-stage fitness test.

  • A recording of a series of timed bleeps
  • Shuttle runs 20m apart
  • Bleeps get progressively closer together (time between bleep gets shorter)
  • Have to run faster / when you get to a higher level
  • Miss three bleeps you have to drop out

Award up to two further marks for an explanation of how the test could be used to monitor the fitness of a performer.

  • Identify baseline data
  • Use the results to compare with previous tests (check progress) / or standardised tables
  • Adjust training accordingly
  • Sets goals or targets
  • Assess how successful your training has been
  • Measures VO2 max
  • Identify strengths or weaknesses.
24
Q

Name and describe a test that can be used to measure power. (3)

A

Award one mark for naming a test.

• Vertical jump test (Sargent jump) or Standing broad jump (standing long jump)

Award up to two further marks for describing either test.

Vertical jump (Sargent jump)

  • Performer stands sideways to a wall, feet flat, performer reaches up and with stretched fingers the highest point is recorded
  • Performer, using arms and legs jumps or as high as possible (this is measured)
  • Distance between the two measurements is recorded (standing and jump height)
  • Performer has three attempts to get best result.

Standing broad jump (standing long jump)

  • Performer stands behind a line and performs a two footed take-off and landing (horizontal jump)
  • Performer, using arms and legs jumps or as far as possible
  • Distance between take off line and landing is measured
  • Performer has three attempts to get best result.
25
Q

State what is meant by the term ‘flexibility’. (1)

A

• The range of movement at a joint.

26
Q

Using an example from a named physical activity, explain how increased flexibility can help to improve performance. (3)

A
  • A games player can increase their stride length / to get into position quicker / to receive a pass.
  • A back crawl swimmer will have a longer pull / to go faster / to win a race.
  • A gymnast can perform a difficult move with style / to gain more marks / to win a competition.
27
Q

Name one type of strength that an athlete would use in the 100 metres. (1)

A
  • Explosive
  • Dynamic
  • Static
28
Q

Describe the stork stand test and explain how it could be used to improve performance in a physical activity. (4)

A

Award two marks for describing the stork stand test.

  • Stand comfortably upright with your hands on hips
  • stand on one leg
  • place toes against the knee of the other leg
  • raise heel and stand on your toes
  • balance for as long as you can
  • without either your heel touching the ground
  • or moving your other foot away from your knee
  • time is recorded
  • and compared to standardised tables.

Award two further marks for explanation of how the test can be
used to improve performance.

• A test can improve balance within a performance in other
sports/ eg kicking a ball, balancing on a beam.

• Use the results to compare with previous tests/
or standardised tables.

  • Adjust training accordingly.
  • Set goals or targets.
  • Assess how successful your training has been.
  • Identify strengths or weaknesses.
29
Q

Explain two different advantages of using weight training as a training method. (4)

A

Examples include:

• it is a convenient way to improve muscular strength/ using free
standing weights allows overload to take place quite easily using
high weights with low repetitions

• it is a convenient way to improve muscle tone / specialist machinery
allows performers to use high repetitions and low weights
conveniently

• there are now a great many specific weight training gyms/
facilities / equipment available / this allows for easy and convenient
access to specialist equipment

30
Q

Describe what is meant by muscular endurance. (2)

A

The ability to use voluntary muscles /many times/without
getting tired

• The amount of dynamic strength in a muscle/with its ability
to keep working/for a long period of time.

31
Q

Describe how performers could improve muscular endurance during their training. (2)

A
  • Sit-ups/performing a sit-up for a maximum period
  • Chin-ups/performing chin-ups for a maximum period
  • Dips/performing dips for a maximum period
  • Press-ups/performing press-ups for a maximum period
  • Low weights/high repetitions
32
Q

Give two examples of where agility is particularly important in physical activities (2)

A
  • A dodge
  • A swerve
  • A sidestep
  • A somersault
  • A round off
  • A tumble turn
  • A spin
  • A vault
  • Jumping and landing / leaping / diving
  • A traverse / a smear / a lay-back
33
Q

Outline two reasons why performers take part in pre-season training. (2)

A
  • Increase aerobic fitness / general fitness so that they are ready / match fit for the start of the season (1)
  • Increase specific fitness, eg. weight training for strength (1)
  • Develop techniques and skills which are specific to the sport (1)
34
Q

What is meant by ‘circuit training’? (2)

A
  • A series of exercises or stations / using short bursts of resistance exercise / with periods of rest.
  • The use of moderate weights or body weight or apparatus / using repetitions or sets or timed stations or a combination of both.
  • Designed to improve a specific component of fitness or skill / and uses alternating muscle groups.
35
Q

State one improvement to fitness that a performer may gain from a well-planned circuit training programme. (1)

A

• (An increase in muscular) strength or muscular endurance or speed or power or flexibility.

36
Q

Explain how interval training could be used in order to improve an athlete’s time for the 1500 metres. (3)

A
  • To develop sprinting or anaerobic fitness / an athlete needs to increase repetitions or sets or distance / for max speed for start and finish of race.
  • To develop aerobic fitness or stamina / an athlete needs to increase repetitions or sets or distance / in order to sustain a fast pace throughout the race.
  • By including longer or faster sets / which will develop the ability to work at higher intensity or for longer / in order to attain faster times.
37
Q

Explain what is meant by ‘continuous training’. (2)

A

Working aerobically or 60-80% of maximum heart rate / at moderate intensity / lasting for a long period of time / with no rest.

38
Q

Explain why continuous training is an effective training method for a long distance runner. (2)

A
  • Improves cardiovascular and respiratory systems or capacity of the heart and lungs.
  • Prevents lactic acid build up.
  • Delays the onset of (muscle) fatigue.
  • It is specific or most appropriate (to long distance running).
39
Q

State what is meant by ‘fartlek training’ and explain why it may be the most appropriate form of training for a games player. (3)

A

Award one mark for stating what fartlek training is:

• Speed play or training involving changes in speed or distance or terrain or intensity.

Award a further two marks for explaining why it is the most appropriate form of training for a games player.

  • Replicates many game situations.
  • Specific example from a games situation eg sprinting for a pass, jogging back to position.
  • Uses all the energy systems.
40
Q

Explain how weight training can be used to increase power. (2)

A

Lifting heavy weights / explosively or dynamically or quickly.

41
Q

Describe what is meant by ‘interval training’. (2)

A
  • Times of work / followed by times of rest or fixed patterns
  • Alternating high intensity / low intensity exercise
  • Alternating sprinting / followed by jogging, walking or rest for a fixed length of time
  • Eg sprint 100m / walk 100m (× 6).
42
Q

Using an example, explain why interval training can be an effective training method for a games player. (2)

A

• Sprinting for a ball and then jogging back into position / replicates many game situations or develops anaerobic threshold.

43
Q

State and explain two benefits to health and fitness that can be gained from a well-planned weight training programme. (4)

A
  • Increase in muscular strength / power / endurance / more effective in a sports context / carrying out everyday life.
  • Increase in muscle tone/ more aesthetic appearance / better stature.
  • Increase in muscle bulk or larger muscles / beneficial to some sports requiring weight or size.
  • Increase in mental well-being / feel good factor / increase in self-confidence.
  • Assisting in recovery after injury / rehabilitation.
  • Social well-being / training in pairs or working with other team members.
44
Q

Explain how you would apply the FIT principle to a weight training programme. (4)

A
  • Frequency – train more times during a week.
  • Intensity – train harder / by increasing resistance / weight / speed / repetitions or sets.
  • Time (duration) – train for a longer time.
45
Q

Explain what the term Specificity means with reference to training. (2)

A

• A training method or system/which is particularly suited to one
particular sport or one particular aspect of fitness

• Concentrating on one particular area/such as building up strength
in the legs/or working on increasing endurance.

46
Q

Explain what the term Overload means with reference to training. (2)

A
  • Making the body work harder/in order to improve it
  • Having a capacity for training/then increasing this
  • Frequency of training/training more often
  • Intensity of training/training harder
  • Duration of training/training for longer.
47
Q

Give two advantages of using circuit training (2).

A
  • It is quick and easy to set up
  • It requires little specialist equipment – if any
  • Many people can work in a fairly small area
  • It can be adapted to many different forms

• It can work on skill or fitness, or both – accept one component
of fitness only once

  • Levels or targets can easily be increased
  • It is one of the most effective ways of training.
48
Q

Give one possible disadvantage of using circuit training. (1)

A
  • Not really suitable for only one person
  • Someone needs to set up and run the circuit
  • Not suitable for very specific training such as weight training
  • May not be possible to monitor everyone at once
  • Incorrect technique can lead to safety concerns
  • Possible boredom/tedium factors
  • Possible specialist equipment needed
49
Q

State one advantage of using interval training as a method of training. (1)

A
  • You can mix aerobic and anaerobic work
  • Less chance of boredom
  • Easy to see when an athlete gives up
  • Easy to monitor progress
50
Q

Explain what is meant by the term ‘progression’ in relation to interval training. (2)

A

Gradually increase / decrease resting interval/increase active interval

51
Q

Give one example of interval training. (1)

A
  • fartlek training/speed play;
  • weight training/lifting;
  • circuit training