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Physical Education > Component 1 - Physical Training And Movement Analysis > Flashcards

Component 1 - Physical Training And Movement Analysis Flashcards

(128 cards)

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1
Q

What are the 5 health related components of fitness?

A

Cardiovascular fitness, muscular endurance, muscular strength, flexibility, body composition.

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2
Q

Define cardiovascular fitness

A

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

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3
Q

Define muscular endurance

A

The ability to work voluntary muscles repeatedly without tiring.

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4
Q

Define muscular strength

A

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

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5
Q

Define flexibility

A

The range of movement possible at a joint.

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6
Q

Define body composition

A

The % of the body that is muscle, fat and bone.

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7
Q

What are the 6 skill related components of fitness?

A

Agility, balance, coordination, power, reaction time, speed.

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8
Q

Define agility

A

The ability to change direction of the body with control.

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9
Q

Define balance

A

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

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10
Q

Define coordination

A

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

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11
Q

Define power

A

Strength x speed.

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12
Q

Define reaction time

A

The time between the presentation of a stimuli to the onset of movement.

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13
Q

Define speed

A

How quickly a distance can be covered or an object thrown.

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14
Q

What are the 4 stages of a warm up?

A

Pulse raiser, stretches (dynamic and static), sports specific drill, mental preparation

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15
Q

What is the purpose of a pulse raiser?

A

Increases heart rate, muscles get oxygen they need, gets heart close to working rate.

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16
Q

What is the purpose of stretches?

A

Warm up muscles –> become elastic and prevents muscle injury.

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17
Q

What is the purpose of sports specific drills?

A

Get a feel for the movement to perform well in the game.

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18
Q

What is the purpose of mental preparation?

A

Get head in game to perform well in the game.

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19
Q

What is the test for agility?

A

Illinois agility test

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20
Q

What is the test for balance?

A

Standing stork test

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21
Q

What is the test for coordination?

A

Alternate hand wall toss (2m from wall)

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22
Q

What is the test for power?

A

Vertical jump test (stand sideways to wall)

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23
Q

What is the test for reaction time?

A

Ruler drop test (30cm ruler)

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24
Q

What is the test for speed?

A

30 metre sprint test (flying start)

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25
What is the fitness test for cardiovascular fitness?
12 minute copper run or swim
26
What is the fitness test for muscular strength?
Hand grip dynamometer
27
What is the test for muscular endurance?
60 second press up or sit up test
28
What is the test for flexibility?
Sit and reach test (hold for 2s)
29
What is the test for body composition?
Skin fold callipers (biceps, triceps, suprailiac, subscapular)
30
What is the purpose of fitness testing?
Fitness testing can be used before training begins, during the training programme and after the training programme to judge success.
31
Which two methods of training train cardiovascular fitness?
Continuous Fartlek
32
What is continuous training?
Taking part in physical activity such as running or swimming for an extended period of time without rest.
33
What are advantages of continuous training?
No equipment Easy to do for beginners Can mimic long distance events
34
What are disadvantages of continuous training?
Boring Doesn't improve anaerobic fitness
35
What is Fartlek training?
Training continuously with no rest but varying speed, incline and terrain.
36
What are advantages of Fartlek training?
Less boring No equipment needed Pace setting skills Mimics change of pace Can be modified
37
What are disadvantages of Fartlek training?
Motivation needed Hard to measure progress Requires experience
38
Which method of training trains muscular endurance and speed?
Interval training
39
What is interval training?
Periods of intense work followed by periods of rest.
40
What are advantages of interval training?
Easy to see how hard performer is working Easy to measure progress and mimic sport movement No equipment
41
What are disadvantages of interval training?
Recovery is essential Self-motivation Discipline
42
What method of trading trains muscular strength and endurance?
Weight training
43
What is weight training?
A form of interval training that uses exercises against a resistance.
44
What are advantages of weight training?
Adapt to all levels Target specific muscles Interesting
45
What are disadvantages of weight training?
Expensive Requires spotter Injury
46
What method of training trains power?
Plyometric training
47
What is plyometric training?
High intensity, explosive exercises where the muscle is lengthened and then rapidly shortened.
48
What are advantages of plyometric training?
No equipment Short and high intensity Stimulates movement
49
What are disadvantages of plyometric training?
Long recovery Stress on joints Requires previous strength
50
What method of trading trains any component of fitness (muscular endurance etc)?
Circuit training
51
What is circuit training?
Perform a series of stations with different exercises. A form of interval training with rest between exercises. Perform a set number of repetitions and sets.
52
What are advantages of circuit training?
Not boring Large groups can complete specific training Little space/ equipment Can be adapted
53
What are disadvantages of circuit training?
Takes a while to set up Correct order and correct number of reps to prevent overuse
54
What are the different types of fitness classes?
Yoga-flexibility Spin-CV fitness/ muscular endurance Pilates-core strength Body pump-muscular endurance
55
What are fitness classes?
Attending a class to improve fitness.
56
What are advantages of fitness classes?
Exciting Instructor challenges you New people Help
57
What are disadvantages of fitness classes?
Expensive Not tailored to specific needs Not always able to correct technique
58
What does SMART stand for?
Specific Measurable Achievable Realistic Time bound
59
What is specific?
One that tells you exactly what to do to give clear focus to training.
60
What is measurable?
One you can measure, tracks progress made, motivates.
61
What is achievable?
You can complete it so it challenges you to work hard and motivates.
62
What is realistic?
One you have the time/ facilities to complete so challenges you to work hard and motivate
63
What is time bound?
One that has a deadline to prevent you putting it off, motivates.
64
What is the purpose of SMART targets?
To set effective goals which you are more likely to achieve. Increases motivation/ effort. Something to aim for. Improves focus. Analysis of strengths and weaknesses. Improves performance.
65
What is specificity?
Training matches the needs of the sport or position.
66
How can you use specificity in the PEP?
Timings and exercises mimic sport.
67
Define progressive overload
Gradually increasing the intensity to improve fitness.
68
How can progressive overload be used in the PEP?
Increase intensity e.g reduce rest time, increase training time, increase pace, increase reps, increase weight, increase height etc.
69
Define individual needs
Where training meets the needs of an athlete.
70
How can individual needs be used in the PEP?
Strengths and weaknesses identified by fitness tests and performance data. PAR-Q.
71
Define rest and recovery
Having time off training between sessions to recover and repair, preventing overtraining.
72
Define overtraining
Occurs when you train too hard, not allowing the body time to rest/ recover.
73
Define reversibility
Any adaptations from training are lost and fitness decreases.
74
What does FITT stand for?
Frequency Intensity Time Type
75
What are the measurements of the Illinois agility test?
10m x 5m
76
What is the lever arm?
Bones
77
What is the fulcrum?
Joint
78
What is the load?
Weight
79
What is the effort?
Muscles
80
What is in the middle in 1st class lever systems?
Fulcrum
81
Where are 1st class levers found?
Head Extension at elbow
82
What is in the middle of 2nd class levers?
Load
83
Where are 2nd class levers found?
Ankle
84
What is in the middle of 3rd class levers?
Effort
85
Where are 3rd class levers found?
Flexion at the arm and anywhere other than head and ankle
86
Which axis works with the transverse plane?
Vertical axis
87
What movement occurs in the transverse plane and vertical axis?
Twist vertically
88
Which axis works with the frontal plane?
Sagittal axis
89
Which axis work with the sagittal plane?
Frontal axis
90
What movement occurs in the frontal plane and sagittal axis?
Flip sideways
91
What movement happens in the sagittal plane and frontal axis?
Spin forwards
92
What is the effort arm?
Distance from effort to fulcrum
93
What is the load arm?
Distance from load to fulcrum
94
What is mechanical advantage?
Load arm shorter than effort arm. Little effort needed for large load. Little range of movement.
95
What is mechanical disadvantage?
Effort arm shorter than load arm. Greater effort needed for smaller load. Greater range of movement possible.
96
Is a first class lever a mechanical advantage or disadvantage?
Depends on position of load and effort
97
What is a plane?
Imaginary line dividing the body
98
What is an axis?
Imaginary line that the body rotates around
99
Sporting example of F S
Cartwheel
100
Sporting example of S F
Front somersault
101
Sporting example of T V
Half turn
102
What does effective goal setting do?
Increases motivation/ effort applied Something to aim for Improves focus Analysis of strength and weaknesses Improves performance
103
What is concussion?
Blow to the head
104
What is dislocation?
Force pulls bone away from the joint
105
What is strain?
Damage a muscle or tendon
106
What is torn cartilage?
A tear in the cartilage
107
What is a sprain?
Damage a ligament
108
What is a fracture?
Broken bone
109
What are symptoms of concussion?
Headaches and dizzying Nausea and vomiting Blurry vision Unconsciousness Confusion Temporary memory loss
110
What are symptoms of a dislocation?
Deformity Swelling and bruising Numbness Pain, especially when putting weight on injured part Unable to move injured part
111
What are symptoms of a strain?
Pain Swelling and bruising Muscles spasms and weakness
112
What are symptoms of an overuse injury?
Pain on outside for tennis or pain on inside for golf on forearm
113
What are symptoms of a torn cartilage?
Pain Swelling Stiffness Decrease in range of movement at a joint
114
What are symptoms of a sprain?
Pain Swelling Bruising Severe sprains can cause an inability to move the sprained part
115
What are symptoms of fractures?
Open fracture - see the bone Bruising Swelling Deformity Pain, when putting weight on the injured part of the body Unable to move injured part
116
What is transverse?
Break straight across
117
What is comminuted?
Broken into more than 2 pieces
118
What is oblique?
Break at an angle
119
What is green stick?
Break only part way across the bone
120
What is impacted?
Pieces locked together
121
What is the acronym for treating sprains and strains?
RICE
122
What does RICE stand for?
Rest Ice Compression Elevation
123
What is rest?
Stop or reduce activities for a while
124
What is ice?
Apply ice sleeves or bags of ice
125
What is compression?
Use supportive sleeves or wraps
126
What is elevation?
Raise legs above heart level
127
How do we prevent injury?
Apply Principles of training including individual needs and progressive overload PARQ Correct technique Play by rules Check safety of facilities e.g stable goals Wear correct protective clothing Check safety of equipment Complete a warm up or cool down
128
What are the parts of a cool down?
Pulse lowering activities Static stretches

Physical Education (8 decks)

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