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Chapter 3 - Physical Training Flashcards

1
Q

Weight training

A

The use of weights or resistance to cause adaptation of muscles

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2
Q

Health

A

A state of complete physical mental and social well being and not just the absence of disease or infirmity

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3
Q

Fitness

A

Being able to cope with the demands of the environment

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4
Q

Agility

A

Ability to move and change direction at speed whilst maintaining control

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5
Q

Balance

A

Ability to keep the body stable by maintaining the centre of mass over a base of support

  1. Static with little or no movement
  2. Dynamic with movement
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6
Q

Cardiovascular endurance

A

The ability of the heart and lungs to supply oxygen to working muscles.

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7
Q

Coordination

A

The ability to use more than one body part at the same time efficiently

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8
Q

Flexibility

A

The range of movement at a joint

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9
Q

Muscular endurance

A

Ability of a muscle (group) to undergo repeated contractions avoiding fatigue.

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10
Q

Fatigue

A

A feeling of extreme or severe tiredness due to build up of lactic acid in the muscles

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11
Q

Power

A

The product of strength x speed

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12
Q

Reaction time

A

The time taken for your body to respond to a certain stimulus

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13
Q

Strength

A 
The ability to overcome resistance 
4 different types 
1. Maximal strength
2. Static strength 
3. Dynamic strength 
4. Explosive strength
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14
Q

Maximal strength

A

Greatest force possible in a single muscle contraction

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15
Q

Static strength

A

Amount of force exerted on an object you cannot move. The body is held in the same position and the muscle length stays the same.

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16
Q

Explosive strength

A

Amount of force exerted in one quick muscle contraction. (Closely linked with power)

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17
Q

Dynamic strength

A

Amount of force exerted repeatedly by a muscle. (Linked to muscular endurance)

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18
Q

Speed

A

The maximum rate at which an individual can perform a certain movement or cover a distance in a certain time.

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19
Q

Speed equation

A

Speed = distance

—

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20
Q

Fitness testing reasons

A
  1. Identify strengths and weaknesses
  2. Finding starting point for monitoring progress
  3. Provide variety
  4. Motivation
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21
Q

How to measure agility

A

Illinois agility test

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22
Q

How to measure balance

A

Stork balance test

23
Q

How to measure CV endurance

A

Multi stage fitness test

24
Q

Measuring coordination

A

Wall toss test

25
Measuring flexibility
Sit and reach test
26
Measuring muscular endurance
Sit up bleep test
27
Measuring power and explosive strength
Vertical jump test
28
How to measure reaction time
Ruler drop test
29
Measuring maximal strength
One rep max test
30
Measuring speed
30m sprint test
31
How to measure strength
Handgrip dynamometer test
32
Principles of training
SPORT | FITT
33
What does SPORT stand for
SPECIFICITY-making training similar to movements in a certain sport PROGRESSIVE OVERLOAD-gradually increase overload to get fitness gains REVERSIBILITY-fitness levels lost when stop exercising TEDIUM-boredom that can occur from training the same way
34
What does FITT stand for
FREQUENCY- how often you train INTENSITY - how hard you train (weight lifted) TIME - how long you train for on each exercise TYPE - different methods of training
35
Training threshold
Upper and lower boundary of the aerobic and anaerobic training zones
36
Aerobic training zone
Allows the performer to develop their ability to work aerobically. 60-80% of max heart rate
37
Anaerobic training zone
Allows performer to develop ability to work anaerobically. 80-90% of max heart rate
38
Circuit training
Series of exercises or stations completed one after each other with short periods of rest
39
Continuous training
Working for a sustained period of time without rest. Maintaining a steady pace and working in the aerobic zone for a minimum of 20mins
40
HIIT & interval training
Alternating between period of rest and periods of work | HIIT = short anaerobic work and active aerobic recovery
41
Fartlek training
Speed play. Form of interval training with fast work followed by slow work
42
Static stretching
Holding a stretch for up to 30secs. Muscles contract isometrically and stay the same length for the stretch
43
Weight training
Using weights or resistance to cause adaptations of muscles. | Free weights & resistance machines
44
Plyometric training
High impact exercises that teach muscles to perform maximum contractions faster = more power
45
High altitude training
A form of aerobic training which is carried out at above 2000m ASL where there’s less oxygen.
46
Ways or preventing injury
1. Don’t over train. 2. Stretch. 3. Use correct technique. 4. Rest and recover. 5. Stay hydrated. 6. Warm up and cool down. 7. Use taping and bracing. 9. Match training to performers needs
47
Pre-season focuses
1. General aerobic fitness 2. General strength and muscular endurance 3. Train essential components of fitness 4. Practise skills and techniques required
48
Competitive/peak season
1. Maintain fitness levels 2. Avoid over training 3. Optimising skills and techniques
49
Post-season
1. Rest and recover | 2. Light aerobic training maintain fitness
50
What does a warm up do?
1. Raises body temperatures 2. Increase range of movement at joints used 3. Increase oxygen delivered to working muscles 4. Prepares body for physical activity
51
What does a warm up consist of?
1. Pulse raiser - increase heart rate and blow flow 2. Stretching - decrease chance of pulling muscles 3. Skill practice - familiarise body with movements in sport 4. Mental preparation - focus performer on sport
52
What is a cool down used for
1. Allows body systems to recover 2. Reduces heart and breathing rate 3. Removes waste products (lactic acid and carbon dioxide) 4. Prevents Delayed Onset Muscle Soreness
53
What does a cool down consist of
1. Pulse lowering - light exercise | 2. Stretching - holding each for 10-30secs

PE (5 decks)

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