Paper 1- Topic 3: Physical Training Flashcards
(24 cards)
What is fartlek and interval training.
Interval training- fixed pattern of strenuous exercise alternating with rest or light activity and it’s easy to measure progress but there’s a risk of overtraining due to high intensity.
Fartlek training- changes of speed with varied intensity and can develop pace-setting skills . It isn’t that boring but requires experience and self-motivation to push yourself.
What is continuous, circuit and plyometric training
Continuous training- no rest or recovery for at least 20 minutes, it is easy to use but boring.
Circuit training- undertake 8-15 exercises doing a certain amount of time or reps at each and can train different fitness levels but technique can be affected by fatigue increasing injury chance.
Plyometrics- high impact exercises to make the body more powerful and is short and high intensity but long recovery time is needed and can cause joint or muscle stress.
What are different fitness classes
Body pump- weight-based class to improve overall muscle strength.
Aerobics- rhythmical dance movements combining low and high intensity movements to improve cardiovascular endurance.
Pilates- develops strength and flexibility to focus on core muscles and posture.
Yoga- performing postures to develop strength and flexibility whilst paying attention to breathing.
Spinning- high intensity on stationary indoor bikes.
How is target heart rate calculated
Target heart rate= Maximum heart rate x % intensity
Maximum heart rate= 220-age
e.g. MHR= 220-15=205
Aerobic training zone= 60% to 80%
Anaerobic training zone= 90%
205x60%= 123 bpm
205x80%= 164 bpm
205x90%= 185 bpm
What is flexibility, muscular endurance, power, reaction time, speed and strength
Flexibility- moving joints through full range of motion.
Muscular endurance- time your muscles can contract without getting tired, repeated or for a long time.
Power- combining strength and speed to perform a strong and quick muscular contraction.
Reaction time- time taken to react to a stimulus.
Speed- the rate your body can perform a movement.
Strength- amount of force a muscle can generate when it contracts to overcome resistance.
What is agility, balance, body composition, cardiovascular endurance and coordination.
Agility- how quickly you can change body positions.
Balance- keeping your body steady when static or moving.
Body composition- measure of percentage of fat, bone, muscle, water and organs making up your body weight.
Cardiovascular endurance- how efficiently a body can deliver oxygen and nutrients to muscles during exercise whilst carrying away waste products.
Coordination- moving two or more body parts together smoothly and accurately.
What sportsperson would need each component of fitness
High Jumper- Power
Sprinter- Body composition
Swimmer- Reaction time
Weight lifter- Strength
Gymnast- Balance
Tennis Player- Coordination
Rugby Player- Agility
Sprinter- Speed
Hurdler- Flexibility
Rower- Muscular endurance
Marathon Runner- Cardiovascular endurance
What are the fitness tests for each component of fitness.
Muscular endurance- Sit up/ press up test
Power- Vertical jump test
Balance- Standing stork test
Flexibility- Sit and reach test
Speed- 30m sprint test
Cardiovascular endurance- Bleep test/cooper run or swim
Coordination- Wall toss test
Agility- Illinois agility test
Reaction time- Ruler drop test
Strength- Handgrip dynamometer test
Body composition- Skinfold calipers
What are stimulants and growth hormones
Growth hormones- increases muscle mass and size, speeds up recovery and stimulates growth of muscle, cartilage and bone; risks muscle and joint pain and fluid retention; may be used by power lifters and body builders.
Stimulants- speeds up parts of the brain and body; become more alert, concentrate for longer and increased energy; increased heart rate and blood pressure and are more aggressive; used by sprinters and game players.
What is blood doping and peptide hormone (erythropoietin)
Blood doping- injecting oxygenated blood to increase endurance allowing for longer training time; risk of kidney failure and blood-borne infections; used by cyclists and cross-country skiers.
Peptide hormone- produces artificial red blood cells to give muscles more oxygen so they can perform longer without fatigue and shorter recovery time; increased risk of stroke and heart attack; cyclists and endurance athletes would use them.
What are diuretics and narcotic analgesics
Diuretics- increases urine production, weight loss and makes it difficult to detect drugs; increases dehydration and risk of kidney failure; boxers and horse racers would use them.
Narcotic analgesics- relieves pain and allows someone to compete when ill or injured; increases pain threshold and can become addicted; rugby players may use them but they can be used in any sport.
What are anabolic steroids and beta blockers
Anabolic steroids- stimulates muscle growth and increases strength, muscle mass, recovery time is decreased and increases power; causes acne, high blood pressure, organ damage and become aggressive; sprinters and weightlifters may use them.
Beta blockers- blocks adrenaline effects and lowers heart rate; reduces anxiety so performers hands are steadier; too little heart rate can be dangerous and cause heart failure; archery and snooker players may use them.
What is a sprain and torn cartilage
Sprain- a damaged ligament when stretching too far, commonly a twisted ankle and symptoms include swelling, bruising and pain.
Ligament joins bone to bone and tendons joins muscle to bone.
Torn cartilage- cartilage is an elastic substance found at the end of the bones of the joint, commonly a tear in the knee joint caused by a one-foot pivot and symptoms include pain, swelling, stiffness and range of movement is decreased.
What are dislocations and soft tissue injuries
Dislocation- a bone at a joint is forced out of place caused by a hard blow causing a bone to be displaced and symptoms include deformity and swelling of the joint locked in position.
Soft tissue injuries- strain: tendons stretched too much or tears causing bruising, swelling and pain.
Abrasion: layer of skin is rubbed off causing hot, burning sensations.
Tennis elbow: overuse injury to tendon at elbow joint causing pain on the elbow.
Golfers elbow: same as tennis elbow but tennis elbow affects tendon to straighten wrist but golfers is to flex it.
What are fractures and concussions
Concussions- temporary injury to the brain caused by a bump, blow or jolt to the head and symptoms include headaches, dizziness, nausea, confusion, unconsciousness and straightened arms.
Fracture- a broken or cracked bone.
Open fracture- the bone penetrates the skin.
Closed fracture- the bone doesn’t penetrate the skin.
Symptoms include deformity or misshapen bone at breaking point.
How do athletes optimise training and avoid injury
Your training programme is designed using the principles of training to avoid overuse injuries.
Always check equipment before use to make sure it’s in good condition e.g. check studded boots.
Make sure you understand and follow all the rules of an activity during play.
Make sure you use appropriate protective clothing and equipment during play e.g. shinpads.
Always check facilities before use to make there are no hazards e.g. broken glass on a pitch.
Always warm up and cool down properly.
What is meant by health, fitness, exercise and performance
Health- a state of complete emotional, physical and social well-being, not merely the absence of disease and infirmity.
Fitness- the ability to meet the demands of the environment.
Exercise- a form of physical activity done to maintain or improve health and/or fitness and it’s not competitive.
Performance- the action of performing a task, including a sporting performance.
What is RICE
Rest the injured area
Ice pack applied to injured area
Compression put onto the injury
Elevation of the injured area above the heart
What are the principles of training
Specificity- training should be matched to the requirements of the activity the performer does.
Progressive Overload- working harder than normal gradually increasing the work as the body adapts.
Overtraining- training too hard not giving the body enough time to rest and recover.
Reversibility- adaptations when training are reversed when training is stopped.
Individual needs- training must relate to the person specifically to try to motivate them in the long term.
SPORI
What is the FITT principle
Frequency- how often someone trains
Intensity- how hard someone trains
Time- how long someone trains for
Type- the type of training used e.g. continuous training
What is a PAR-Q
Physical Activity Readiness Questionnaire
It examines a performers readiness to perform in physical activity by questioning their current health status and lifestyle choices.
It helps inform a trainers planning for a particular client e.g. client with high blood pressure should avoid high intense weightlifting.
What are the 4 stages of a warm up
Pulse raising- slowly raising the heart rate to increase blood flow and speed up oxygen delivery.
Stretching and joint mobilisation- increase movement at joints by stretching muscles and soft tissue.
Sport specific drill- practice skills and techniques needed during training or match.
Psychological warm-up- ensure all the performers attention is fully focused on the performance.
Help increase intensity before activity and warm muscles for stretching.
What are the 3 stages of a cool down
Pulse lowering- gradually reducing breathing and heart rate to return to resting levels e.g. jogging.
Active static stretching stretching- relaxing muscles used during activity to cause discomfort but not pain.
Developing stretching- improving flexibility and increasing joint movements with active or passive stretches.
How should a 9 marker be answered
AO1- demonstrate knowledge and understanding- what are the facts and start by defining the topic it’s about (3 marks).
AO2- apply knowledge and understanding- use examples (3 marks).
AO3- analyse and evaluate relevant knowledge and understanding- make a reasoned judgement (3 marks)
