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Physical Training Flashcards

To learn about training types etc: (61 cards)

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1
Q

what is agility

A

the ability to move and change direction quickly while maintaining control

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2
Q

what is balance

A

the maintenance of the centre of mass over the base of support

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3
Q

what is cardiovascular endurance

A

the ability of the heart and lungs to supply oxygen to the working muscles.

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4
Q

what is co-ordination

A

the ability to use 2 or more different body parts of the body together, smoothly and efficiently.

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5
Q

what is flexability

A

the range of movements possible at a joint

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6
Q

what is muscular endurance

A

the ability of a muscle or muscle group to undergo repeated contractions while avoiding fatigue

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7
Q

what is power

A

it is the product of strength and speed: Power= Strength x Speed

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8
Q

what is reaction time

A

the time taken to initiate a response to a stimulus, that is, the time from the initiation of the stimulus to starting to initiate a response

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9
Q

what is speed

A

the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quick as possible

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10
Q

what is strength

A

the ability to overcome a resistance

strength is in forms of: Static, dynamic, explosive, maximal

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11
Q

what is health

A

A state of complete physical, mental and social well-being and not having a disease

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12
Q

what is ill health

A

A state of poor physical mental and/or social well being

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13
Q

what is fitness

A

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

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14
Q

what is the test for agility

A

illiniois agility test

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15
Q

what is the test for balance

A

stork balance

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16
Q

what is the test for cardio vascular endurance

A

the multi stage fitness test

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17
Q

what is the test for co-ordination

A

the wall toss test

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18
Q

what is the test for flexibility

A

the sit and reach test

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19
Q

what is the test for muscular endurance

A

the sit up bleep test

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20
Q

what is the test for power/ explosive strength

A

the vertical jump test (anaerobic power)

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21
Q

what is the test for reaction time

A

ruler drop test

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22
Q

what is the test for maximal strength

A

one rep max

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23
Q

what is the test for speed

A

30m sprint

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24
Q

what is the test for strength

A

handgrip dynamometer`

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25
what are the reasons for carrying out fitness tests
identify strengths and weaknesses monitor improvement motivate and set goals to show a starting level of fitness
26
what are the limitations of the components of fitness tests
non sport specific to general may not replicate movement of actual activity may not replicate competitive conditions
27
what does S.P.O.R.T stand for
specificity progressive overload reversibility tedium
28
what does F.I.T.T stand for
Frequency intensity time type
29
what is specificity
making the training specific to the sport being played or the movements being used
30
what is progressive overload
gradual increase in training to fitness gains can occur without injury potential. overload is the increase of stress put on the body
31
what is Plateauing
this is where you progress to a certain level and get stuck there before being able to move on
32
what is reversibility
losing fitness levels when you stop exercising
33
what is tedium
boredom that can occur from training the same way every time: variety is needed
34
what is progression
gradually increasing the amount of training you do
35
what is circuit training
circuit training consists of a number of different exercises or activities arranged in a circuit
36
what is continuous training
continuous training is exercise that's done at a constant rate without any rests
37
what is fartlek
fartlek is a training that uses a variety of speed terrain and work/ rest ratios
38
what is high intensity interval training (HIIT)
HIIT involves periods of exercising hard. it commonly involves running
39
what is static stretching
A stretch held in an isometric contraction for up to 30 seconds improves flexibility
40
what is weight training
weight training could be either power or strength and muscular endurance you need to be sure you use the proper technique to stay safe. Also a spotter is needed
41
what is plyometric training
plyometric training involves bounding or depth jumping.
42
how do you calculate maximum heart rate
220-age=maximum heart rate
43
what is the aerobic training zone
60-80% of maximum heart rate
44
what is the anaerobic training zone
80-90% of maximum heart rate
45
three main factors of circuit training
work time, rest time actual content
46
what are the factors you can adjust in weight training
the number of reps and sets you do. Another important factor is your one rep max
47
how to train for strength/ power training
high weight low reps should be above 70% one rep max 3 sets of 4-8 reps
48
how to train for muscular endurance
low weight high reps below 70% of one rep max 3 sets of 12-15 reps
49
how to prevent injury
``` warm up appropriate clothing footwear hydration should always be maintained stretch don't over stretch of bounce correct technique at all times rests between sessions to allow recovery ```
50
what is high altitude training
usually takes place above 2000m the body adapts by making more red blood cells to carry O2 additional O2 gives endurance athletes an advantage when they return to sea level to compete
51
advantages of high altitude training
your body is more efficient at supplying O2
52
disadvantages of high altitude training
effects disappear quite quickly | there are only a few places in the world that it's possible expensive to travel and accommodation
53
what do you do in pre-season (preparation)
you prepare for the upcoming season aim to improve fitness possible aerobic training intensifies as you come closer to the season
54
what do you do in competition season (peak/playing season)
maintain fitness working on specific skills for the best playing performance do particular drills taking into account of strengths and weaknesses of up coming opponents
55
what do you do in post season (transition)
effective rest | light aerobic exercise to maintain general fitness levels
56
what should an effective warm up consist of
``` gradual pulse raising stretching skilled based practices mental preparation activity to increase O2 to the working muscles ```
57
what are the benefits of an effective warm up
increases body temperature increases range of movement possible psychological preparation reduces injury
58
what should an effective cool down consist of
maintain breathing and heart rate through a light jog/walk gradually reduce the intensity of the activity stretching
59
what are the benefits of a cool down
Allows the body to recover removal of lactic acid, CO2 and other waste products helps to prevent (doms) delayed on set muscles soreness
60
what is Qualitative data
- involves opinions relating to the quality of the performer rather than the quantity (such as the score you achieved) - non of the fitness tests would result in qualitative data - if you were to take part in a gymnastics comp your routine score would be qualitative data
61
what is Quantitative data
this is a measurement which can be quantified as a number such as time in seconds, or goals scored or achieved, no opinions expressed

Physical Education (8 decks)

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