Paper 1 Unit 3 Physical Training Flashcards
What are the 4 main components of an effective warm-up?
- A gradual pulse raising activity
- Stretching of all relevant muscles (static and moving)
- Skill-based practices
- Mental focus and preparation
What are the 3 main components of an effective cool-down?
- Aerobic activity to maintain an elevated heart rate
- Stretching of main muscles used
- Gradual reduction of intensity
What are the main benefits of an effective warm-up? (TIMO)
T-Temperature increases
I-Injury chances reduced
M-Mental preperation
O-Oxygen (more of) to the working muscles
What are the main benefits of an effective cool-down?
- Allows the body to start recovering after exercising
- Helps with removal of carbon dioxide, lactic acid and waste products
- Helps to prevent the delayed onset of muscle soreness (DOMS)
What are the aims of the pre-season
to improve general and aerobic fitness
and to work on any specific fitness needs
What is the aim of the competitive/playing season?
To maintain peak fitness levels and prevent injuries whilst working on specific skills used in their sport
What is the aim of the post-season?
To rest/recover from the season and probably continue some light aerobic training to stop fitness levels dropping too low.
What are the principles of overload (the ways you can differentiate your training)
Frequency (eg. how many times a week you train)
Intensity (eg. shortening rest breaks inbetween sets)
Time (eg. making sessions longer)
Type (eg. switching between gym training and skills training)
What are the principles of training (the things you are trying to achieve when planning a training session)
Specificity (how relevant to the athlete it is and their sports/ fitness goals
Progressive Overload (how you can gradually improve fitness FITT principles)
Reversibility (how to stop the athlete from losing fitness like not taking a long break)
Tedium (how to prevent boredom whilst training and making it engaging)
what are some reasons for carrying out fitness tests (TEST)
Training programme (shows what needs to be trained more)
Evaluate strengths and weaknesses of an athlete
Set goals to improve generally or reach a specific target
Tedium- to provide variety in training and prevent boredom
What is qualitative data?
it’s data that refers to opinions or descriptions
what is quantitive data?
it’s data that is in quantities or numbers so you can get a score that is an exact amount
What is the Aerobic Training Zone?
60-80% of your MHR (220-age= MHR)
What is the anaerobic training zone?
80-90% of MHR
how to implement safety measures whilst training (SAFER)
Stretches should be completed as part of a thorough warm up
Appropriate intensity should be used (avoid overtraining)
Footwear, equipment and clothing should be appropriate to allow support/movement
Exercise and Rest; allow appropriate rest inbetween sessions
Other safety principles to be implemented whilst training:
Hydration maintained (fluid intake)
Correct technique (eg weightlifting)
Spotters where necessary
Taping/ bracing used if necessary to protect and support weaker areas
what is the definition of health
a state of complete social, physical and mental well-being and not only the absence of disease or infirmity
what is the definition of fitness?
the ability to meet the demands of the environment
what is the relationship between health and fitness
decreased fitness, due to ill health (poor health = inability to train)
increased fitness despite ill health (unhealthy but able to train)
definition of agility
the ability to change the position of the body whilst maintaining speed and control
definition of balance
the ability to maintain the body’s centre of mass above the base of support
definition of coordination
the ability to use two or more body parts together
definition of cardiovascular endurance
the ability of the heart, lungs and blood to transport oxygen
define flexibility
the range of movement possible at a joint
