PAP Preparation Flashcards
This deck covers the key terms & information that you need to develop your PAP.
Name the five HEALTH related components of fitness.
Cardiovascular endurance, Muscular endurance, Muscular strength, Flexibility, Body composition
Name the six PERFORMANCE related components of fitness.
Agility, Coordination, Balance, Power, Reaction time, Speed
Goal setting should be S.M.A.R.T. What do each of the letters stand for?
Specific, Measurable, Achievable, Realistic, Time scaled.
Name the fitness test for each component of HEALTH related fitness: Cardiovascular endurance, Muscular endurance, Muscular strength, Flexibility, Body composition
Harvard step test/Bleep test, 1 min press up test, Max Chins ups in one go, sit and reach test, skin fold callipers (sum of four skin folds)
Name the fitness test for each component of PERFORMANCE related fitness: Agility, Coordination, Balance, Power, Reaction time, Speed
T-test, Wall toss test, Stork test, Counter movement jump, Ruler drop (or named app) 10 or 30 Meter sprint test.
What is an ipsative test?
Ipsative assessment is when an athlete assesses their performance against a prior performance. Eg free throws scored out of 10 in Basketball. The athlete can choose the test, undertake it, record the results and, as long as the same parameters and conditions are used in the future, then the results are valid and can be used to compare progress.
What are the eight principles of training?
Specificity, Progressive overload, Reversibility, Rest & Recovery, Tedium, Adaptation, Individual needs, Diminishing returns.
Explain what each letter of the F.I.T.T. principle means.
Frequency - How often, Intensity - How hard, Time - How long, Type - What type of training are you doing?
Identify 5 methods of training
Weight training, circuit training, continuous training, interval training, Fartlek training
Explain what periodisation means.
When planning a training programme, the athlete and coach can’t just look at the week or month ahead – they need to consider the big picture. This big picture is taken into account by dividing the training year into specific sections for a set purpose, and then structuring a training programme within each of these sections.
What are the three types of training cycle with periodisation known as?
Macro-cycle, Meso-cycle, Micro-cycle.
The three stages of skill learning are?
Cognitive, Associative & Autonomous.
