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Physical Training Flashcards

Pg 43-80 in book (70 cards)

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1
Q

Define Health

A

a state of complete social, physical and mental well being and not just the absence of disease or infirmity

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2
Q

Define Fitness

A

the ability to meet or cope with the demands of the environment

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3
Q

Name the 10 Components of fitness

A

Agility
Balance
Cardiovascular Endurance
Co-ordination
Flexibility
Muscular Endurance
Power
Reaction Time
Speed
Strength

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4
Q

Define Agility

A

the ability to move and change direction quickly, at speed while maintaining control

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5
Q

Define Balance

A

the ability to keep the body stable by maintaining a centre of mass over the base of support

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6
Q

Define Cardiovascular endurance

A

the ability of the heart and lungs to supply oxygen to the working muscles. Often referred to as aerobic power.

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7
Q

Define Coordination

A

the ability to use two or more different parts of the body together, smoothly and efficiently

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8
Q

Define Flexibility

A

refers to the range of movement possible around a joint

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9
Q

Define Muscular endurance

A

the ability of a muscle or muscle groups to undergo repeated contractions, avoiding fatigue

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10
Q

Define Power

A

the product of strength and speed, also referred to as anaerobic power

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11
Q

Define Reaction time

A

the time taken for a performer to respond to a stimulus

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12
Q

Define Strength

A

the ability to overcome resistance

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13
Q

Name the 4 types of Strength

A

.Maximal Strength
.Static Strength
.Explosive strength
.Dynamic strength

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14
Q

Define Speed

A

the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time

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15
Q

Name the test for Agility

Describe how you complete it

A

Illinois Agility test

  @                                    @                                             @
                                          l 3.3m                                      l
                                         @                                               l
                                          l 3.3m                                      10m
                                         @                                                 l
                                          l 3.3m                                         l  Start  @                               @                                             @Finish       
     <-------------------------------5m-----------------------------------> Hard to describe with the diagram but you begin on your front at the start point. When the go command is given run the course
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16
Q

Name the test for Balance

Describe how to complete it

A

The Stork Balance test (can draw a diagram and label instead)
1. Start by standing on both feet with your hands on your hips
2. Lift one leg and place the toes of your raised foot against the knee of your standing leg
3. Raise the heel of your standing leg so that your are standing on your tiptoes
4. Balance for as long as possible

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17
Q

Name the test for Cardiovascular Endurance

Describe how to complete it

A

Multi-Stage Fitness Test
1. Athlete is required to run 20m (set up with two cones) in time with a beep from a recording
2. If the athlete arrives at the end of the shuttle before the beep they wait to go
3. If they fail to reach the end of the shuttle twice in a row, they’re out

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18
Q

Name the test for Coordination

Describe how to complete it

A

The Wall-toss test
1. The athlete needs to underarm throw and catch a tennis ball off a wall which is two meters away
2. When the “Go” command is given the athlete throws the ball with one hand and catches it with the other continually
3. Record the number of successful catches in 30 seconds

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19
Q

Name the test for Flexibility

Describe how to complete it

A

The Sit and Reach test
.Athlete sits on the floor with their legs fully extended, the bottom of their bare feet against the box and knees held flat against the floor
.With your hands on top of eachother reach as far forward as possible and that stretch must be held for two seconds to count

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20
Q

Name the test for Muscular endurance

Describe how to complete it

A

The Sit-up Bleep test
.As many sit-ups as possible during a recording
.Lies on mat,knees bent, feet flat on the floor and hands on their ears
.On “Go” the performer is to do the sit-ups in time with the beeps. These must be correct sit-ups

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21
Q

Name the test for Power

Describe how to complete it

A

The Vertical Jump test
1. Stand by the wall and measure with both feet on the ground, the highest point they can reach
2. From a standing position they jump and touch the wall at the highest point of the jump
3. Assistant records score which is distance between standing point and jumping point
4. Repeat three times and work out an average

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22
Q

Name the test for Reaction Time

Describe how to complete it

A

The Ruler Drop test
1. Ruler held by assistant between index and thumb finger on the dominant hand
2. Thumb is level with 0cm line
3. Athlete catches the ruler as soon as possible after the ruler is released
4. Distance between bottom of ruler and top of athlete’s thumb

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23
Q

Name the test for Speed

Describe how to complete it

A

The 30m Sprint test
1. Set out markers 30m apart
2. Starting with both feet behind the starting line, sprint to the other markers with the time being recorded
3. Two attempts and the best time is recorded in seconds, to one decimal place

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24
Q

Name the two tests for strength

A

.Hand grip dynamometer test
.The One Rep Max test

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25
Describe how to complete the Hand grip dynamometer test
.Using dominant hand, the athlete applies as much force as possible into the dynamometer . Repeat three times, and the highest value recorded is taken
26
Describe how to complete the One Rep Max test
1. Choose a realistic weight to lift 2. After a suitable rest, increase the weight and lift again, all with the correct form 3. Continue increasing until you cannot lift the weight anymore
27
Name the 4 reasons for fitness testing
.Providing Variety .Establishing a starting level of fitness and monitoring improvement .Motivation .Identifying Strengths and Weaknesses to inform training requirements
28
What are the principles of training? What is the acronym it can be remembered by?
They are guidelines that are applied to ensure that training is effective and results in positive adaptation Can be remembered by the acronym SPORT
29
What does SPORT stand for and what does each one mean?
.Specificity: Making training specific to the sport or activity , to the movements, muscles and energy systems which are used in that sport or activity . Progressive Overload: Gradually increasing amount of overload so fitness gains occur . Reversibility: Fitness levels are lost when you stop exercising. Injuries are the most common examples . Tedium: The boredom that can occur when training the same way every time. Variety is needed
30
What is the The principle of overload? What is the acronym it can be remembered by?
Used to increase the amount of work the body does, in order to achieve overload FITT
31
What does FITT stand for and what does each one mean?
Frequency: How often you train Intensity: How hard you train Time: How long you train for Type: The specific method of training
32
Define Training Thresholds
the upper and lower boundaries of the aerobic training zone and the anaerobic training zone are called training thresholds
33
What percent of the MHR is the aerobic training zone in?
60-80% of MHR
34
What percent of the MHR is the anaerobic training zone in?
80-90% of MHR
35
How do you work out MHR for an indiviual?
220 - Age
36
Name all the types of training?
.Circuit Training .Continuous Training .Interval Training/HITT .Fartlek Training .High altitude Training .Plyometric Training .Static Stretching .Weight Training
37
Circuit Training Components of Fitness Trained What does it involve? Name the 3 different type of circuits
.COF trained: All options depending on exercises selected .Involves a series of exercises, called stations, which are completed one after the other with rest periods in between. Once all stations have been completed, that is one circuit There are Timed Circuits, Fixed load Circuits, Varied Circuits
38
Advantages of Circuit Training
.Very flexible and can be used to train a range of COF .Large groups can train at the same time .Relatively easy to set up
39
Disadvantages of Circuit Training
.Not really suitable for individual training .Quite a large space is required .Fatigue can affect technique when performing as many reps as possible in a set amount of time. This can also increase the likelihood of an injury.
40
Continuous Training Component of Fitness trained What is it? What events would this training help?
COF trained: Cardiovascular endurance Working for a sustained period of time without rest. Maintaining a steady pace/constant intensity for a minimum of 20 minutes (aerobic training zone). Running, Cycling and Swimming are events which lend themselves to continuous training
41
Advantages of Continuous training
.Specialist equipment isn't strictly necessary .Ideal for a beginner .Ideal for someone training on their own
42
Disadvantages of Continuous training
.Not suitable for groups or teams as it must be tailored to the individual .Does not improve anaerobic fitness
43
Interval Training/HIIT COF trained What is Interval Training? What is HIIT? Name the two common forms of Interval Training
COF trained: Cardiovascular endurance Interval training involves alternating between periods of work and rest HIIT ( Hight Intensity Interval Training) involves periods of intense work in the anaerobic training zone followed by an active recovery in the aerobic training zone. Long-Interval Training and Short interval training
44
What is Long and Short interval training? (Include timings and MHR)
Long-interval training: .Work for 15seconds to 3minutes at 80-85% of MHR and active recovery of the same length Short-interval training: .Work for less than 15seconds as close to MHR as possible, with longer periods of active recovery ( up to two minutes)
45
Advantages of Interval Training
.Good for inexperienced performers and beginners .Good for overall fitness .Trains aerobic and anaerobic fitness
46
Disadvantages of Interval Training
.Can put a lot of pressure on the body's systems which could lead to injuries .Because HIIT is high intensity recovery between training sessions should be at least 48 hours
47
Fartlek Training COF trained Fartlek is a Swedish word meaning what? What is it/What does it involve? Which athletes would benefit from Fartlek training?
COF trained: Cardiovascular endurance Swedish word meaning "speed play" It involves periods of fast work with intermittent periods of slower work and is therefore a form of interval training . Usually completed in an outdoor environment Varied terrain can be used to help performer adjust speed without changing intensity Often used in running changing between sprinting, jogging and walking Experienced endurance athletes especially marathon runners
48
Advantages of Fartlek Training
.No specialist equipment required .Ideal for individual trainer .Helps a performer to learn how to pace themselves and to understand their physical responses to changes in pace
49
Disadvantages of Fartlek Training
.Not suitable for groups or teams as must be tailored to the individual .Advanced form of training because the performer has to be experienced to ensure the workout is intense but not too intense .Requires self-discipline and motivation
50
Static stretching COF trained What is it? Timings, Muscles What would static stretching benefit? (not just certain sports)
COF trained: Flexibility .Consists of holding a stretch still for at least 8s up to 30s .Muscles contract isometrically during static stretching because they stay the same length throughout the stretch .It's important to use the muscles which will be most used in the athlete's performance Benefit all sports as part of the warm up Sports such as Gymnastics and Dance would benefit form SS
51
Advantages of Static stretching
.Concentrates on very specific component of fitness .Can isolate specific muscles to train
52
Disadvantages of Static stretching
.Concentrates on just one type of stretching .Due to time restraints, the muscles to be stretched have to be prioritised as there is generally not enough time to stretch all muscles fully
53
Weight training Possible COF trained What does it involve? What to weight to use to develop different COF Name the two types of weight training
Can improve strength, power and muscular endurance Involves the use of weights or resistance to cause adaptaion of the muscles To develop strength or power you should lift a heavier weight, above 70% of your one rep max, for a low number of reps To develop muscular endurance you should lift a weight below 70% of ORP for a high number of reps Free Weights Resistance Machines
54
Advantages of weight training
.Can concentrate on specific muscles or muscle groups, if training needs require this .Can concentrate on strength and power or muscular endurance
55
Disadvantages of weight training
.Requires specialist equipment .Incorrect technique, especially when using free weights can lead to injury .A spotter is needed if you want to lift loaded free weights
56
Plyometric Training COF trained What does it involve? Talk about muscle contractions Sports/activities it would benefit
COF trained: Power Involves high-impact exercises that teach the muscles to perform their maximum contractions faster ( to become more powerful) An eccentric isotonic contraction is followed by a larger concentric isotonic contraction Benefit sports requiring power including sprinting, high jump and javelin
57
Advantages of Plyometric training
.Many plyo exercises require little or no equipment .A plyometric workout is a short, high intensity work out .Plyometric exercises stimulate the types of movements made in sport
58
Disadvantages of Plyometric training
.You must have three days recovery between each plyo training session .The performer must have good levels of strength and muscular endurance before attempting plyometrics .Repetitive bounding can cause stress on the joints and muscle soreness after training
59
High Altitude Training COF trained How does it work and aid the performer? Which athletes would benefit from this?
COF trained: Cardiovascular endurance This effective form of aerobic training is carried out at high altitude ( 2000m above sea level ). Due to less oxygen in the atmosphere, the oxygen carrying capacity of the blood is reduced. The body then compensates and adapts by making more red blood cells. These extra blood cells are an advantage when returning back to sea level. Benefit endurance athletes and other performers who work aerobically, such as games players
60
Advantage of High Altitude Training
. It increases the oxygen-carrying capacity of the blood because more red blood cells are created
61
Disadvantages of High Altitude Training
.Can be difficult to complete training .Fitness can be lost or reduced before events as benefits are lost quickly .Possibility of suffering from altitude sickness .Not suited for anaerobic performers
62
Name the Injury Prevention Methods ( there's 9 )
1. Match the type of training and the intensity to the performer's individual needs 2. Don't overtrain 3. Wear appropriate clothing and footwear 4. Stretch but do not overstretch or bounce your stretches 5. Use taping and bracing where appropriate 6. Always use the correct technique 7. Keep hydrated 8. Make time for rest and recovery 9. Always warm up and cool down properly
63
Name the tree different seasons for a performer
.Preseason .Competitive season .Post season
64
Preseason When does it happen? Performer's focus
.Takes part before competitive season Focus on: .General aerobic fitness, through different training types .General strength and muscular endurance .Training the COF which are essential to the sport .Practicing skills and techniques that will prepare them for success in competitive season ahead
65
Competitive season When does it occur? Performer focus
.Main time in which competitive fixtures or events take place Focus: .Concentrate on maintaining fitness levels . Must avoid overtraining and possible injury . Try to avoid fatigue where possible . Optimising skills
66
Post season When? Performer focus
.After the competitive season ends Performer focus .Look to rest and recuperate .Light aerobic training to maintain a general level of fitness .At the end of the post season, performer should be fully rested and ready for preseason training
67
Warming up What does it consist of? Benefits How many stages does an effective warmup consist of?
.Prepares body for physical activity .Gradually increasing effort to full pace and practicing the movement skills used during training or competition .Helps reduce injury as muscle and tendons are more prone to injury when cold .Prepare you mentally .An effective warmup should consist of 4 stages
68
Name the 4 stages of Warmup and describe them
Stage 1: Pulse Raising .Gradually raising the heart rate to increase blood flow around the body and speed up oxygen delivery Stage 2: Stretching .Increases range of movement being used in the activity Stage 3: Skills practice .Familiarises the body with the movements they need to perform Stage 4: Mental Preparation .Focuses performers attention to what's ahead of them .Examples include deep breathing,mental rehearsal, visualisation, imagery and positive self-talk
69
Define DOMS
Delayed Onset Muscle Soreness, the pain you feel in your muscles the day after you exercies
70
Cool down What does it do? What are the two stages?
.Reduce heart rate and breathing rate back to normal .Helps removes waste products such as lactic acid and carbon dioxide .Lower chances of DOMS occuring or lower its effects Stage 1: Pulse lowering Stage 2: Stretching

PE (5 decks)

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