Paper 1 - Physical training Flashcards
(158 cards)
1
Q
What are the components of fitness?
A
- Agility
- Balance
- Cardiovascular endurance
- Coordination
- Flexibility
- Muscular endurance
- Power
- Reaction time
- Strength
- Speed
2
Q
What is the definition of Cardiovascular endurance?
A
The ability of the heart & circulatory system to meet the demands of the body for a long period of time
3
Q
What parts of the body make up the Cardiovascular system?
A
Heart, lungs and blood vessels
4
Q
What are the fitness tests for Cardiovascular endurance?
A
MSFT & 12 minute cooper run
5
Q
What equipment will you need for the 12 min cooper run?
A
- Stopwatch
- 400 min track
6
Q
How do you conduct a 12 min cooper run?
A
1) Run around the track as many times as you can in 12 minutes
2) Distance is recorded in meters
7
Q
What does your results of the 12 min cooper run say about you?
A
The further it is, the better your cardiovascular endurance
8
Q
What equipment will you need for the MSFT?
A
- Tap measure
- Cones
- MSFT recording
- Speakers to play the recording through
9
Q
How do you conduct a MSFT?
A
1) Your foot must be on/ over the next line when the next bleep sounds
2) The time between the bleeps get shorter as you go through the difficulty levels
3) If you miss 3 bleeps in a row, the next numb of shuttles are recorded as your score
10
Q
What does your results of the MSFT say about you?
A
The higher level and numb of shuttle runs, the better your cardiovascular endurance
11
Q
What is the definition of Muscular endurance?
A
The ability to move your muscles repeatedly without fatiguing
12
Q
What type of events is the fitness component Muscular endurance essential for?
A
Long distance
13
Q
What is the fitness test for Muscular endurance?
A
1 min sit up/ press up test
14
Q
What equipment will you need for the 1 min sit up/ press up tests?
A
- Stopwatch
- Non-slip surface
15
Q
How do you conduct a 1 min sit up/ press up test?
A
Do as many sit ups/ press ups as you can in a minute
16
Q
What does your results of the 1 min sit up/ press up test say about you?
A
The higher your number, the better your endurance
17
Q
What is the definition of Speed?
A
The ability to move quickly across the ground or move limps rapidly through movement
18
Q
What is the fitness test for Speed?
A
30m sprint test
19
Q
What equipment will you need for the 30m sprint test?
A
- Stopwatch
- Tape measure
- Cones
20
Q
How do you conduct a 30m sprint test?
A
Run 30m as fast as you can and record your time in seconds
21
Q
A
22
Q
What does your results of the 30m sprint test say about you?
A
The shorter your time, the quicker you are
23
Q
What is the definition of Strength?
A
The maximum force a muscle/ group of muscles can apply against a resistance
24
Q
What are the types of Strength?
A
- Dynamic
- Maximal
- Explosive
- Static
25
What is **Dynamic strength**?
A type of strength used in events that take a long time to complete
26
What is **Maximal strength**?
The most amount of force a muscle group can create in a single movement
27
What is **Explosive strength**?
Uses a muscles strength for a short, fast burst
| Similar to power
28
What is **Static strength**?
When the muscle length stays the same
---> Used to stabilise the body
29
What is the *fitness test* for **Strength**?
Hand grip dynamometer or one rep max test
30
What **equipment** will you need for the **hand grip dynamometer test**?
A dynamometer
31
How do you conduct a **hand grip dynamometer test**?
Grip as hard as you can in 5 seconds and record your reading
32
What does your *results* of the **hand grip dynamometer test** say about you?
The higher your score, the stronger your grip
33
What is the definition of **power**?
A combination of strength & speed
34
Why is *power* vital in explosive events like races?
Vital to getting a good start
35
What is the *fitness test* for **Power**?
Vertical jump test
36
What **equipment** will you need for the **vertical jump test**?
* Chalk
* Tape measure
* A wall
37
How do you conduct a **vertical jump test**?
1) Put chalk on your fingertips and stand side on to a wall
2) Raise your hand and mark the highest point you can reach
3) Jump and mark the wall as high up as you can
4) Measure between the marks in centimetres
38
What does your *results* of the **vertical jump test** say about you?
The larger the distance, the more powerful your leg muscles are
39
What is the definition of **Flexibility**?
The range of movement around a joint
40
What *type* of events is the fitness component **Flexibility** essential for?
Gymnastics - beam
41
Why is **Flexibility** important in all sports?
Important for reducing the risk of muscle strains
42
What is the *fitness test* for **Flexibility**?
Sit & reach test
43
What **equipment** will you need for the **sit and reach test**?
* Ruler/ tape measure
* Box
44
How do you conduct a **sit and reach test**?
1) Sit on floor w/ legs straight out and a box flat against your feet
2) You reach as far forward as you can and an assistant measures the distance reached
45
What does your *results* of the **sit and reach test** say about you?
The further you can reach, the more flexible your back + hamstrings are
46
What is the definition of **Agility**?
The ability to change direction at speed
47
What *type* of events is the fitness component **Agility** essential for?
Sports that require a sharp movement or turn (e.g. Netball, Tennis, Boxing)
48
What is the *fitness test* for **Agility**?
Illinois Agility Test
49
What **equipment** will you need for the **Illinois agility test**?
* Stopwatch
* Cones
* Tape measure
50
How do you conduct a **Illinois agility test**?
1) Set out a course
2) Start lying face down at the start cone. When the whistle blows, run around the course as fast as you can
51
What does your *results* of the **Illinois agility test** say about you?
The shorter your time it takes you to complete the course, the more agile you are
52
What is the definition of **Balance**?
The ability of the performer to retain their centre of mass over their bass of support without falling
53
What *type* of events is the fitness component **Balance** essential for?
Gymnastics - beam
54
What is the *fitness test* for **Balance**?
Standing stork test
55
What **equipment** will you need for the **standing stork test**?
Stopwatch
56
How do you conduct a **standing stork test**?
1) Stand on your best leg with your other food touching your knee and hands on hips
2) Raise your heel to stand on your toes
3) Time how long you can hold the position for in seconds
57
What does your *results* of the **standing stork test** say about you?
The longer your time, the better your balance
58
What is the definition of **Coordination**?
The ability to move 2 or more body parts at the same time
59
What *type* of events is the fitness component **Coordination** essential for?
Tennis - Hand/eye coordination
60
What is the *fitness test* for **Coordination**?
Wall throw test
61
What is the **equipment** needed for the **wall throw test**?
* Stopwatch
* A ball
* A wall
62
How do you conduct a **wall throw test**?
1) Stand 2m away from a wall
2) Throw a ball underarm from your right hand against the wall and catch it in your left. Then throw from your left against the wall and catch it in your right
3) Repeat this for 30 seconds
63
What does your *results* of the **wall throw test** say about you?
The more successful catches you make = The better your coordination
64
What is the definition of **Reaction time**?
The time between the presentation of a stimulus & movement
65
What *type* of events is the fitness component **Reaction time** essential for?
100m sprint - Reacting to the gun in the sprint
66
What is the *fitness test* for **Reaction time**?
Ruler drop test
67
What **equipment** will you need for the **ruler drop test**?
Ruler
68
How do you conduct a **ruler drop test**?
1) Get a partner to hold the ruler vertically between your thumb and first finger. The 0cm line should be in line w/ the top of your thumb.
2) As soon as the partner drops the ruler, you need to catch it as fast as you can
3) Read off the distance the ruler fell before you managed to catch it
69
What does your *results* of the **ruler drop test** say about you?
The smaller the distance recorded, the quicker your reaction time
70
What does **Validity** mean?
Relates to whether the test actually measures what it sets out to measure
71
What does **Reliability** mean?
Question of whether the test is accurate. It's important to ensure the test is correctly carried out for all individuals
72
What does **Practicality** mean?
| And give an example
Whether the test is relevant to the sportsmen/ women
| e.g. The sit and reach test only measures flexibility at one joint
73
Why might we **compare** our results (of fitness tests) against *standardised readings*?
* Allows comparison of data w/others
* Allows data comparison to be consistent
* Identifies areas of strengths & weaknesses of the participant
74
What are the **principles of training**?
* Specificity
* Progression
* Overload
* Reversibility
75
What is **specificity**?
Matching training to the activity and to the person
76
What is **progression**?
Gradually increasing the level of training
77
Why must the *level of training* **gradually increase**?
* Must let body adapt
* And If you try to do it too quickly, you can end up getting injured
78
What is **Overload**?
The only way to get fitter is to work your body harder than normal
79
What is **Reversibility**?
Any fitness improvement or body adaptation caused by training will gradually reverse and be lost when you stop training
80
What does **FITT** stand for?
* Frequency
* Intensity
* Time
* Type
81
What does **Frequency** mean?
How often you should train
82
What does **Intensity** mean?
How hard you should exercise
83
What does **Time** mean?
How long you should exercise for
84
What does **Type** mean?
What exercises and methods of training you should use
85
What is **continuous** training?
Involves exercising at a steady, constant rate for at least 20 minutes with no breaks
86
What *components* of fitness does **continuous** training improve?
Cardiovascular endurance and muscular endurance
87
What *sports* would **continuous training** benefit?
* Long distance running
* Triathlon
88
What are the **advantages** of **continuous training**?
* Easy to do
* Not resting helps prepare for sports where you have to play for long without a break
89
What are the **disadvantages** of **continuous training**?
* Only involves aerobic activity - doesn't improve aerobic fitness
* Can become boring
90
How is **overload** achieved in **continuous training**?
By increasing the duration, distance, speed or frequency
91
What is **Fartlek** training?
A type of continuous training. Involves changes in the intensity of the exercise over different intervals by changing the speed or the terrain
92
What *components* of fitness does **fartlek** training improve?
Cardiovascular endurance and muscular endurance
93
What *sports* would **fartlek training** benefit?
* Hockey
* Rugby
94
What are the **advantages** of **fartlek training**?
Very adaptable - you can tailor the training to suit different sports / different levels of fitness
95
What are the **disadvantages** of **fartlek training**?
Frequent changes - lacks structure
---> Touch to monitor the progress and its easy to skip the hard bits
96
How is **overload** achieved in **fartlek training**?
By increasing the times or speeds of each bit or the terrain difficulty
97
What is **Interval** training?
Uses fixed patterns of periods of high-intensity exercise and either low intensity exercise or rest
98
What *components* of fitness does **interval** training improve?
Cardiovascular endurance and anaerobic fitness
99
What *sports* would **interval training** benefit?
* Rugby
* Football
100
What are the **advantages** of **interval training**?
Easily adapted - To improve aerobic/ anaerobic fitness by changing the intensity, length of work & recovery periods
101
What are the **disadvantages** of **interval training**?
It is exhausting - makes it difficult to carry on pushing yourself
102
How is **overload** achieved in **interval training**?
By increasing the proportion of time spent on the high intensity exercise or the overall intensity
103
What is **Weight** training?
Using muscles against a resistance
104
What *components* of fitness does **weight** training improve?
Strength & muscular endurance
105
What *sports* would **weight training** benefit?
* Football
* Sprinting
106
What are the **advantages** of **weight training**?
* Easily adapted to suit different sports
* Many of exercises require little to no equipment
107
What are the **disadvantages** of **weight training**?
* Puts muscles under high stress levels which can make them sore
* If weightlifting technique is poor, it can be dangerous
* Some lifts require an assistant
108
What is **circuit** training?
Each circuit has between 6-10 stations. At each station you do a specific exercise for a set amount of time before moving onto the next station
109
What *components* of fitness does **circuit** training improve?
Aerobic & anaerobic fitness
110
What *sports* would **circuit training** benefit?
Can suit any sport
111
What are the **advantages** of **circuit training**?
* You can match the circuit training to any individual and any component of fitness
* The variety keeps training interesting
112
What are the **disadvantages** of **circuit training**?
* Takes a long time to set up
* Requires loads of equipment + space
113
How is **overload** achieved in **circuit training**?
By doing more repetitions at each station, completing the circuit more quickly, resting less between stations or by repeating the circuit
114
What is **plyometric** training?
High intensity exercise involving explosive movements
115
What *components* of fitness does **plyometric** training improve?
Speed & power
116
What *sports* would **plyometric training** benefit?
* Volleyball
* Netball
117
What are the **advantages** of **plyometric training**?
Only form of training that directly improves power
118
What are the **disadvantages** of **plyometric training**?
Very demanding on the muscles used - need to be very fit r you'll get injured
119
What is **HITT** training?
Short bursts of intense exercise with short recovery breaks in between
120
What *components* of fitness does **HITT** training improve?
Cardiovascular endurance, anaerobic fitness, strength & speed
121
What *sports* would **HITT** benefit?
Beneficial to many sports
122
What are the **advantages** of **HITT**?
* Short - good for people who don't have time
* Can be effective for people who want to lose fat without losing muscle
* Easily adapted to different sports
123
What are the **disadvantages** of **HITT**?
Can be very tiring - can be hard to find the motivation to push to the max effort
124
How is **overload** achieved in **HITT**?
By increasing the intensity of the high-intensity exercise
125
What is the *purpose* of a **warm up**?
Gets the body ready for exercise by gradually increasing the work rate
126
What are the *components* of a **warm up**?
* Pulse raisers
* Mobility exercises
* Stretching
* Dynamic movements
* Skill rehearsal
127
What is **pulse raising**?
Light exercises that increases heart rate and gets the blood flowing
128
What is the *purpose* of **pulse raising**?
* Raises body temperature & warms up muscles, ligaments and tendons
---> Less likely to get injured
* Eases body into exercising by gradually increasing exercise intensity
129
What is **mobility exercises**?
These move joints to their full range of motion
---> They should focus on movements that you will use in the activity
130
What are the *types* of **stretching**?
* Static
* Dynamic
131
What are **dynamic movements**?
Quick movements - they work on agility and the speed of muscle contraction
132
What is **skill rehearsal**?
Practising skills you will use in the game
133
What is the *purpose* of **skill rehearsal**?
* Prepares the muscles that will be used in the activity
* Mental preparation - focuses you in the activity and gets you in 'the zone'
134
What is the *purpose* of a **cool down**?
Helps transition the body back to a resting state after exercise
135
What are the *components* of a **cool down**?
* Low-intensity exercise
* Stretching
136
What does **stretching** the muscles that have *been used* do?
* Speeds up recovery
* Improves flexibility
137
How does **stretching** help *improve flexibility* during a **cool down**?
Stretching while the muscles are warm improves flexibility (especially static stretches)
138
How does **stretching** help *speed up recovery* during a **cool down**?
Prevents muscle stiffness and DOMS
139
What is **DOMS**?
Delayed onset muscle soreness
140
What does **gradually reducing the intensity** do during a **cool down**?
Allows the heart + breathing rate + body temperature to decease gradually back to their resting levels
141
How does **gradually reducing the intensity** benefit the *body*?
* Means that the person can continue taking in enough oxygen to help get rid of lactic acid + other waste products in the muscles AND Co2 in the blood
* Prevents blood pooling in the legs & arms
142
What can **blood pooling** cause?
Dizziness or fainting
143
How do you **prevent injury** when doing exercise?
* Correct clothing/ footwear
* Warming up/ cooling down
* Compete at the appropriate level
* Use PPE
* Lift & carry equipment
144
How do you *prevent injury* by using the **correct clothing/ footwear**?
* Not wearing anything that will get caught
* Wearing suitable footwear
145
How do you *prevent injury* by wearing **PPE**?
* PPE is used to prevent injuries
* Gumshield prevent damage to teeth & mouth
146
How do you *prevent injury* by **warming up/cooling down**?
* Warming up - prepares muscles & joints for the movements that will happen during exercise
* Cooling down - Prevents muscle stiffness & soreness
147
How do you *prevent injury* by **lifting & carrying equipment safely**?
Using the correct technique to life & carry things
148
How do you *prevent injury* by **competing at the appropriate level**?
Exercising with people at a similar level & age range to the player
149
What are the **hazards** in a **sports hall**?
* Slippery floors
* Damaged equipment
* Trip hazards
* Badly stored equipment
150
How can we *minimise risk* in a **sports hall**?
* Floors & equipment are properly maintained
* Equipment are put away correctly
* People are aware of trip hazards
151
What are the **hazards** in a **fitness centre**?
* Using weights incorrectly
* Using a weight that is too heavy
152
How can we *minimise risk* in a **fitness centre**?
* Health & safety instructions are given to users
* Providing supervision on some equipment
153
What are the **hazards** in a **playing field**?
* Any holes/lumps in the grass
* Debris (e.g. Broken glass)
154
How can we *minimise risk* in a **playing field**?
* Should be checked for rubbish
* Avoid playing in areas with holes
155
What are the **hazards** in a **artificial outdoor area**?
* Injuries from falls
* Damaged equipment
156
How can we *minimise risk* in a **artificial outdoor area**?
* Applying infill sand to holes
* Any equipment should be checked
157
What are the **hazards** in a **Swimming pool**?
Hazards that lead to drowning or tripping
158
How can we *minimise risk* in a **swimming pool**?
* Having lifeguards
* Having depth signs
* Rules - no running
