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A-Level PE > PAPER 1 - Preparation and Training Methods > Flashcards

PAPER 1 - Preparation and Training Methods Flashcards

1
Q

What is PERIODISATION ?

A

ORGANISED DIVISION of training into blocks, w/GOALS + TIME-FRAMES

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2
Q

What is a MACRO-CYCLE ?

A

a LONG-TERM training plan, typically over 1 YEAR, to achieve a long-term goal

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3
Q

What is a MESO-CYCLE ?

A

a MID-TERM training plan, typically SIX WEEKS, to achieve a mid-term goal

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4
Q

What is a MICRO-CYCLE ?

A

ST training plan, typically ONE WEEK, to achieve a ST goal

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5
Q

What is TAPERING ?

A

MAINTAINING INTENSITY but DECREASING the vol. by a 1/3 in prep for comp.

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6
Q

What happens in PREPARATORY PHASE 1 ?

A
  • off-season
  • aerobic + mobility training
  • S & C
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7
Q

What happens in the PREPARATORY PHASE 2 ?

A
  • pre-season
  • sport-specific fitness
  • vol. reduced, intensity increased
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8
Q

What happens in the COMPETITIVE PHASE 3 ?

A
  • during season
  • load reduces
  • strategies, tactics + gameplay
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9
Q

What happens in the COMPETITIVE PHASE 4 ?

A
  • 2-3 weeks before
  • tapering
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10
Q

What happens in the TRANSITION PHASE ?

A
  • low-intensity aerobic work/active rest
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11
Q

What is AEROBIC CAPACITY ?

A

ability to INSPIRE, TRANSPORT and UTILISE O2 to perform SUSTAINED periods of aerobic activity

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12
Q

What is VO2 MAX ?

A

MAXIMAL VOL. of O2 inspired, transported and utilised PER MINUTE

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13
Q

What is VO2 max measured in ?

A

millilitres per kilogram per minute (ml/kg/min)

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14
Q

Typical resting values for VO2 max

A
  • U - 40-50ml/kg/min
  • T - 90 ml/kg/min
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15
Q

What are the 4 factors that affect VO2 max ?

A
  • physiological make-up
  • age
  • gender
  • training
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16
Q

How does PHYSIOLOGICAL MAKE-UP affect VO2 max ?

A
  • Better O2 transport + utility
  • More RBCs, capillaries + SO Fibres
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17
Q

How does AGE affect VO2 max ?

A
  • declines by 1% /year after 20
  • lower elasticity in heart / blood vessels /lung tissue
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18
Q

How does GENDER affect VO2 max ?

A
  • males>females
  • lower lung vol. + hb levels
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19
Q

How does TRAINING affect VO2 max ?

A
  • aerobic training increases VO2 by up to 20%
  • causes LT adaptations to lungs heart + blood

Higher

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20
Q

What is CAPILLARISATION ?

A

FORMATION + DEVELOPMENT of capillaries to a body part, INCREASED through AEROBIC TRAINING

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21
Q

What are the 4 tests for AEROBIC CAPACITY ?

A
  • direct gas analysis
  • cooper run
  • QCS test
  • MSF test
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22
Q

What is the DIRECT GAS ANALYSIS ?

A
  • Expired air captured
  • Results graphed
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23
Q

What are the ADVANTAGES of direct gas analysis ?

A
  • accurate + reliable
  • done w/different exercises
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24
Q

What are the DISADVANTAGES of direct gas analysis ?

A
  • not suitable for elderly
  • specialist equipment
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25
What is the COOPER Test?
- Run as far as possible in 12 mins - Calculations used
26
What are the ADVANTAGES of the cooper 12-minute run ?
- good for large groups - simple + cheap
27
What are the DISADVANTAGES of the cooper run ?
- only a prediction - not sport specific
28
What is the QUEEN'S COLLEGE STEP TEST ?
- Stepping on + off box for 3 mins - HR recovery predicts results
29
What are the ADVANTAGES of the QCS Test
- simple + cheap - HR easily monitored
30
What are the DISADVANTAGES of the queen's college step test ?
- shorter subjects might be at disadvantage - not sport specific
31
What is the MSF TEST ?
- 20m progressive shuttle run - standardised table results
32
What are the ADVANTAGES of the MSF test ?
- good for large groups - simple + cheap
33
What are the DISADVANTAGES of the MSF test ?
- not suitable for elderly - not sport specific
34
What is the equation for KARVONEN'S PRINCIPLE ?
training HR = resting HR + %(HRmax - resting HR)
35
What is the INTENSITY of continuous training ?
60 - 80% of HRmax
36
What is the DURATION of continuous training ?
20 - 80 mins
37
What is the INTENSITY of HIIT ? (work intervals)
80 - 95% of HRmax
38
What is the DURATION of HIIT ? (work intervals)
5 secs - 8 mins
39
What is the INTENSITY of recovery for HIIT ?
40 - 50% of HRmax
40
What is the DURATION of recovery for HIIT?
- 1:1 work to relief
41
Respiratory Adaptations of Aerobic Training
- stronger respiratory muscles - increased SA of alveoli
42
CV adaptations of Aerobic Training
- increased RBC + HB count - capillarisation of alveoli + SO fibres
43
Musculo-Skeletal Adaptations of Aerobic Training
- SO hyperplasia - More Aerobic FOG muscle fibres
44
Metabolic adaptations of aerobic training
- increased mitochondria - decreased fat mass
45
What is STATIC STRENGTH ?
force applied against a resistance without movement | isometric
46
Give an example of static strength
- handstand, gymnastics
47
What is DYNAMIC STRENGTH ?
- force applied against a resistance w/movement | Power Output
48
Give an example of dynamic strength ?
triple jump
49
What is MAXIMUM STRENGTH ?
- Ability to produce maximal force in a single muscular contraction
50
Give an example of maximum strength
Olympic weightlifter performing deadlift | 1RM
51
What is EXPLOSIVE STRENGTH ?
- Ability to produce maximal force in a series of rapid muscular contractions
52
Give an example of explosive strength
sprinting on a fastbreak
53
What is STRENGTH ENDURANCE ?
Ability to sustain repeated muscular contractions over a period of time
54
Give an example of explosive strength
swimming
55
What are the 4 AFFECTING FACTORS of strength ?
- cross-section area - fibre type - gender - age
56
How does the CROSS-SECTIONAL AREA affect strength ?
- greater cross section = greater strength - max of 16-30N/cm
57
How does FIBRE TYPE affect strength ?
- Higher % of FO + FOG = strength - Fast twitch fibres contract w/greater force
58
What is the tests for max strength ?
- 1RM + Hand Grip Dynamometer
59
What are the STRENGTHS of the 1RM test ?
- direct measurement - most muscle groups can be tested
60
What are the WEAKNESSES of the one rep max test ?
- trail + error = fatigue - potential for injury
61
What are the STRENGTHS of the hand grip dynamometer ?
- simple objective measure - highly reliable
62
What are the WEAKNESSES of the grip strength dynamometer ?
- only asseses forearm - not sport-specific
63
What is the test for strength endurance ?
UK Abdominal Curl Test
64
What are the STRENGTHS of the sit-up test ?
- large groups - isolates ab muscles
65
What are the WEAKNESSES of the uk abdominal test ?
- good technique needed - not sport-specific
66
What is the test for explosive strength ?
vertical jump test - compared to standardised tables
67
What are the STRENGTHS of the vertical jump test ?
- minimal equipment - self testing
68
What are the WEAKNESSES of the vertical jump test ?
- doesn't isolate one muscle group - only estimates strength in legs
69
What are the PRINCIPLES OF TRAINING ?
Specificity Progression Overload Variance Moderation Reversibility
70
What is SPECIFICITY ?
- training should be geared towards demands of activity
71
What is PROGRESSION ?
- gradually increasing training over time to ensure body adapts to stresses + loads
72
What is OVERLOAD ?
- making body work harder than normal using FITT
73
What are the four components of overload ?
Frequency Intensity Time Type
74
What is VARIANCE ?
- variety of exercises to prevent boredom
75
What is MODERATION ?
- training should be intense for adaptations without causing overuse
76
What is REVERSIBILITY ?
maintaining training to prevent deterioration in off-season
77
What are the types of training for STRENGTH ?
- weight training - multi-gym - plyometric training - circuit + interval training
78
What is WEIGHT TRAINING ?
- high resistance, low reps - maximum strength
79
What are the ADVANTAGES of weight training ?
- maintains posture + alignment - can be adjusted for sport + strength type
80
What is MULTI-GYM TRAINING ?
- multiple components + wide range of exercises
81
What are the ADVANTAGES of multi-gym ?
- can be specific to muscle group - total body workout
82
What are the DISADVANTAGES of multi-gym/weight training ?
- generic exercises - potentially dangerous without spotter
83
What is PLYOMETRIC TRAINING ?
- explosive exercises - eccentric contraction before concentric
84
What are the ADVANTAGES of plyometric training ?
- significant increase in explosive strength
85
What are the DISADVANTAGES of plyometric training ?
- high risk of injury - experienced performers only
86
What is CIRCUIT TRAINING ?
- set number of exercise stations - strength endurance
87
What are the ADVANTAGES of circuit training ?
- very sport specific - done in large numbers
88
STRENGTH : NEURAL ADAPTATIONS
- increased FG + FOG fibres - decreased inhibition of strength reflex
89
STRENGTH : MUSCLE ADAPTATIONS
- muscle hypertrophy - muscle hyperplasia
90
STREGTH : METABOLIC ADAPTATIONS
- increased enzyme activity - increased buffering capacity
91
What is MUSCLE HYPERPLASIA ?
increased number of muscle fibres
92
What are the types of FLEXIBILITY ?
- static flexibility - dynamic flexibility
93
What is STATIC FLEXIBILITY ?
- RoM at joint without reference to speed of movement
94
What is STATIC ACTIVE FLEXIBILITY ?
- voluntary contraction to move joint just beyond RoM
95
What is STATIC PASSIVE FLEXIBILITY ?
- w/assistance - aid joint beyond point of resistance
96
What is DYNAMIC FLEXIBILITY ?
- RoM at joint with reference to speed of movement
97
4 Factors affecting flexibility
- joint type - length / elasticity of connective tissue - gender - age
98
How does JOINT TYPE affect flexibility ?
- size / shape of articulating bones affect RoM - ball + socket>RoM than hinge
99
How does LENGTH / ELASTICITY OF CONNECTIVE TISSUE affect flexibility ?
- greater L + E = greater RoM - greater distance before stretch reflex is initiated
100
How does GENDER affect flexibility ?
- females > males - high oestrogen = greater length / elasticity
101
How does AGE affect flexibility ?
- greater in childhood - loss of elasticity in connective tissue
102
2 methods for testing flexibility ?
- goniometry - sit and reach
103
What is GONIOMETRY ?
- 360 degree protractor - difference of starting angle + full RoM calculated
104
What are the ADVANTAGES of goniometry ?
- objective - measures any joint
105
What are the DISADVANTAGES of goniometry?
- difficult to locate axis of rotation - training required for accurate measure
106
What is the SIT AND REACH TEST ?
- Test box placed against wall - straight legs at full stretch
107
What are the ADVANTAGES of the sit and reach test ?
- easy - standardised data scores
108
What are the DISADVANTAGES of the sit and reach test ?
- only measures lower back + hamstring flexibility - not joint specific
109
What are the types of stretching for flexibility ?
- static stretching - isometric stretching - proprioceptive neuromuscular facilitation (PNF) - ballistic stretching - dynamic stretching
110
What is STATIC ACTIVE STRETCHING ?
- moving joint fully into stretched position without assistance for 10-30s
111
What is STATIC PASSIVE STRETCHING ?
- partner/apparatus aids stretch
112
What is ISOMETRIC STRETCHING ?
- overcomes stretch reflex creating greater stretch
113
What is PNF ?
- delaying stretch reflex to lengthen muscle spindles
114
What is BALLISTIC STRETCHING ?
- Using momentum to force joint through extreme RoM
115
What is DYNAMIC STRETCHING ?
- Taking joint through full RoM w/control over entry + exit stretch
116
What diseases are linked with the cardiovascular system ?
- atherosclerosis - coronary heart disease - heart attack - stroke
117
What is ATHEROSCLEROSIS ?
-fatty deposit builds up on arterial wall - causing high BP
118
What is CORONARY HEART DISEASE ?
- reduction in blood flow + O2 to cardiac muscle - leading to angina or heart attack
119
How is a HEART ATTACK caused ?
- blockage/clots in c.artery cut off O2 supply to cardiac muscle - causes dead cells/permanent damage
120
What is an ISCHAEMIC STROKE ?
- blockage in CEREBRAL ARTERY - cuts off O2 supply to brain
121
What is a HAEMORRHAGIC STROKE ?
- bursted blood vessel in brain
122
What is Asthma
- Constricted Bronchial airways + inflammed mucus membranes
123
3 characteristics of a training programme
- Evaluation Test - Warm-up - Cool-down
124
3 aims of periodisation
- Peak physiological performance - Avoiding injury + burnout - Realistic goals
125
Define Adaptation
Physiological response to training
126
Equation for HR Max
220-Age
127
Intensity + Duration of Continuous Training
- Non-stop, no recovery
128
Practical Example for Continuous Training
Endurance athletes - Swimmers
129
Practical Example for HIIT Training
Cyclists - Can be modified for most athletes
130
Effects of Aerobic Capacity on Respiratory System
- Reduced onset of fatigue - Alleviates Asthma symptoms
131
Effects of Aerobic Capacity on CV System
- Decreased BP - Delayed OBLA
132
Effects of Aerobic Capacity on Musculo-Skeletal System
- Increased joint stability - Decreased injury risk
133
Effects of aerobic training on metabolic function
- Improved body composition - Better energy expenditure
134
Power Output | Measurement?
Amount of work performed /unit of time | Watts
135
How does gender affect strength?
- Males > females - Higher muscle mass + CS Area due to testosterone
136
How does age affect strength?
- M - 18-30 - F - 16-25 - Decreases w/age - Reduction in muscle mass
137
2 adaptations of flexibility
- Increased resting length - Increased elasticity
138
2 effects of flexibility
- Increased RoM about a joint - Increased stretch of antagonist
139
2 types of stretching used to develop flexibility
- maintenance stretching maintains RoM - developmental stretching improves RoM
140
What is muscle hypertrophy?
- Increase in muscle cell size
141
Stage 1 of PNF - Static
- Move joint past point of resistance
142
Stage 2 of PNF - Contract
- Agonist isometrically contracts against partner for 6-10s
143
Stage 3 of PNF - Relax
- muscles relax + limb can move further
144
Effects of training on CV Disease
- Cardiac hypertrophy - Coronary circulation
145
Effects of training on respiratory disease
- Increase airflow - Increase SA of alveoli to max. GE
146
What is Chronic Obstructive Pulmonary Disease? (COPD)
- Inflammed + Narrowed airways - Causes reduced quality of life + exercise inability
147
2 types of respiratory disease
- Asthma - COPD

A-Level PE (25 decks)

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