Topic 3- Physical training Flashcards
(174 cards)
1
Q
define health
A
a state of complete emotional,physical and social wellbeing
2
Q
define fitness
A
the ability to meet the demands of the environment
3
Q
define exercise
A
a form of physical activity done to maintain or improve health or physical fitness
4
Q
define performance
A
how well a task is completed
5
Q
what is the relationship between exercise,fitness and performance?
A
taking part in exercise increases fitness
if fitness improves so does performance
6
Q
give an example of how the relationship of exercise, fitness and performance can be beneficial
A
cardio vascular fitness improve
less likely to suffer with fatigue
therefore maintain performance for longer
7
Q
give an example of how lack of exercise can effect fitness and performance
A
not healthy enough to take part in regular exercise
fitness will deteriorate
causing your performance levels to drop
health benefits will not be gained
8
Q
define cardio vascular fitness
A
the ability to exercise the entire body for long periods of time without tiring
9
Q
when is cardio-vascular fitness required
A
when activity is:
mainly aerobic
last a long time
10
Q
cardio vascular fitness is used by performers who need to do what?
A
maintain quality of performance
work body for long time without fatiguing
11
Q
define muscular endurance
A
ability to use voluntary muscles many times without getting tired
12
Q
when is muscular endurance required?
A
when activity is:
mainly aerobic
last a long time
repeating the use of same muscles
13
Q
muscular endurance is used by performers who need to do what?
A
repeat muscles contractions over a long time without tiring
14
Q
define flexibility
A
the range of movement possible at a joint
15
Q
why is flexibility important?
A
increases range of movement at the joint
helps prevent injury
16
Q
define reaction time
A
time it takes to respond to a stimulus
17
Q
why is it useful to have a fast reaction?
A
get a good start
adapt quickly to changes in play
18
Q
give an example where quick reaction time is needed?
A
rugby player needing to change direction quickly due to a deflected ball
19
Q
define power
A
ability to do strength performances quickly
20
Q
define speed
A
amount of time it takes to perform a particular action
21
Q
when is speed useful?
A
events won by quickest time
where power is needed
22
Q
define agility
A
ability to change position of the body quickly whilst maintaining control of movement
23
Q
define balance
A
ability to retain bodies centre of mass above the base of support
24
Q
define coordination
A
the ability to use two or more body parts together
25
define body composition
the relative ratio of fat mass to fat free mass in the body
26
give an example of when body composition effects performance
if a rugby player doesn't have enough muscles and body fat its easier for an opponent to push them off the ball
27
define strength
the amount of force a muscle can exert against resistance
28
what does PARQ stand for?
physical activity readiness questionnaire
29
what is point of a PARQ?
identify any potential health problems that would stop them from doing exercise
30
what is the point in fitness testing?
establishing current level of fitness
| idetifying strength and weaknesses
31
what are the tests for cardio vascular endurance?
12 min cooper run/swim
| harvard step test
32
what is the test for strength?
grip dynamometer
33
what is the test for flexibility?
sit and reach test
34
what is the test for agility?
illinois run
35
what is the test for speed?
30 metre sprint
36
what is the test for power?
vertical jump test
37
what is the test for muscular endurance?
one minute press up test
| one minute sit up test
38
what is the meaning of progressive overload
gradually increasing the amount of work in training
39
give an example of progressive overload
week 1= 5 sit ups
| week 2= 10 sit ups
40
what is the meaning of specificity?
matching training to the particular requirements of an activity
41
give an example of specificity?
a rower basing their training around a rowing machine
42
what is the meaning of individual needs?
matching training to the requirements of a person
43
give an example of individual needs
brothers both 13 and 16
younger one only trains twice a week for 30 minutes
older one trains every other day for an hour
44
what is the meaning of overtraining?
doing too much training which leads to injury and prevents improvement
45
what could be the causes of overtraining?
not enough rest between sessions
sessions are too long
using workload that is too high
46
what does FITT stand for?
Frequency
Intensity
Time
Type
47
what does the frequency mean in FITT
how often you train
it should gradually increase
training more often leads to better performance
48
what does the intensity mean in FITT
how hard you train
should gradually increase
training harder leads to better performance
49
what does time mean in FITT
how long you train for
| should gradually increase
50
what does type mean in FITT
relates to specificity. closer match between type of training and activity the better the improvement in performance
51
what is the meaning of reversibility?
any improvement made when training will be reversed when you stop training
52
what is the formula called to calculate you aerobic and anaerobic training zones
karvonen formula
53
what is your aerobic training zone?
60%-80% of your maximum heart rate
54
how do you calculate your aerobic training zone?
220-your age
find 60% of this number
find 80% of this number
this gives you the upper and lower threshold
55
what is you anaerobic training zone?
80%-90% of your maximum heart rate
56
how do you calculate your anaerobic training zone?
220-your age
find 80% of this number
find 90% of this number
this gives you the upper and lower threshold
57
what are the characteristics of continuous training
should be 20 minutes or longer
| must not involve any breaks
58
what are the benefits to health of continuous training?
improves cardio vascular fitness and muscular endurance
| reduce chance of heart disease
59
what is fartlek training?
a type of continuous training involving variations in pace and terrain
60
what are the benefits to health of fartlek training?
improves cardio vascular fitness and muscular endurance
| reduces the risk of heart disease
61
what is circuit training?
a chain of different activities that can be selected to suit individual or activity requirements
62
what components of fitness does circuit training develop?
all components
63
what are the characteristics of interval training?
high intensity work
| followed by rest
64
health benefits of interval training
weight loss
| can be adapted to work on cardio vascular fitness
65
what is interval training?
periods of intense activity with break in the session for recovery
66
what is Plyometric training?
muscle exerts maximum short intervals of time
67
what are the characteristics of Plyometric?
```
jumping
high intensity
short duration
breaks between sets
spead not endurance
```
68
what are the health benefits of plyometric training?
develops power
69
what are the characteristics of weight training
interval training using weights
| involves reps and sets
70
benefits to health of weight training
develop fitness for sport
71
what does aerobics develop?
cardio vascular endurance
72
what does body pump develop?
muscular endurance or strength
73
what does pilates develop?
flexibility, balance and strength
74
what does yoga develop?
flexibility,balance and strength
75
what does spinning develop?
cardio vascular and muscular endurance
76
pros of continuous training
no equipment need
| do on your own or with a group
77
cons of continuous training
can be boring
doesnt change pace- not good for game player
impact injuries
78
pros of fartlek training
no equipment
| change of pace and terrain adds interest
79
cons of fartlek training
hard to change pace
| cant find a safe route
80
pros of circuit training
variety of stations
can be aerobic or anaerobic
easily adapted
81
cons of circuit training
take time to set up and put away if equipment is used
| limited time at stations
82
pros of interval training
no equipment
| adapted to anaerobic or aerobic
83
cons of interval training
boring and repetitive
| need to plan
84
pros of plyometric training
no equipment
| cause injury due to high intensity
85
pros of weight training
easily adapted for muscular endurance or strength
| target specific areas of the body
86
cons of weight training
expensive equipment
| need proper technique or injury will occur
87
impact of long term training
increased ability to withstand force leading to improved performance
performer is less likely to have time off due to injury
88
Benefits of long term aerobic exercise
Increased myglobin content-improves oxygen supply to the muscles
Increased size of mitochondria
89
Benefits of long term anaerobic exercise
Increased strength
| Increased tolerance to lactic acid
90
long term training benefits on the muscular and skeletal system
increased bone density
stronger ligaments and tendons
muscle hypertrophy- muscles get bigger
91
why is rest between exercise important for muscle adaption?
so there is enough time for the adaptions to take place
| prevent over training
92
what are the adaptions to the respiratory system? (4)
increased No. of alveoli
increase strength of intercoastal muscles
increased strength of diaphram
increased vital capacity
93
Why is increased number of alveoli a benefit to the respiratory system?
more opportunity for gas exchange
94
why is increased strength of the diaphram a benefit to the respiratory system?
more space created for the lungs to fully inflate
95
why is increased tidal volume a benefit to the respiratory system?
take in more air and extract oxygen more effectively
96
why is increased vital capacity a benefit to the respiratory system?
more air can be breathed in ready for transport to working muscles
97
what the adaptions to the cardio vascular system? (6)
```
increased elasticity of muscular wall of vien,artery
increase size and strength of heart
increase resting stroke volume
lower resting heart rate
increased maximum cardiac output
increase No. of red blood cells
```
98
how is increased elasticity of the muscular wall of veins and arteries a benefit to the cardiovascular system?
reduces the chances of heart disease
99
how is increased size and strength of heart a benefit to the cardiovascular system?
good for fitness as heart contracts with more force
100
how is increase resting stroke volume a benefit to the cardiovascular system?
more blood ejected from the heart per beat meaning heart doesn't need to beat as quickly
101
how is increase maximum cardiac output a benefit to the cardiovascular system?
heart needs to beat less often to eject the same amount of blood
102
how is increased number of red blood cells a benefit to the cardiovascular system?
increased ability to carry oxygen to working muscles
| more efficient recovery after exercise
103
how does a PARQ help reduce risks in sport
identify any health risks and limit participation accordingly
104
what are the 10 ways to reduce risks in sport
```
PARQ
time to recover
warm up
correct clothing
apply rules correctly
use correct equipment
check equipment
balanced competition
check facilities
apply principles of training
```
105
how does allowing time for recover reduce risk in sport?
prevent overuse injury
106
how does a warm up help reduce risk in sport?
increases elasticity of the muscle
107
how does using the correct clothing help reduce risk in sport?
shin pads provide protection
108
how does applying the rules of the game help reduce risk in sport?
don't lift a hockey stick above head so teeth aren't hit
109
how does using the correct equipment help reduce risk in sport?
muscles can cope with the workload and don't strain
110
how does making sure the competition is balanced help reduce risk in sport?
avoid 18 years olds against 12 year olds. younger old could get crushed by weight and strength of elders
111
how does checking the equipment help reduce risk in sport?
make sure padding are around rugby posts to soften collisions
112
how does checking the facilities help reduce risk in sport?
remove broken glass to avoid cuts
113
how does applying the principles of training help reduce risk in sport?
ensure increase in training intensity is gradual to avoid overuse injuries
114
define fracture
correct term for broken bone, occurs when force on bone is stronger than bone itself
115
what are the symptoms of a fracture?
pain
misshapen limb
bruising
swelling
116
define concussion
mild brain injury that is caused by a blow to te head or whiplash. common in contact sports
117
what are the symptoms of concussion?
confusion
dizziness
nausea
unconsciousness
118
define dislocation
one bone at a joint comes out of place caused by a fall or blow to the area
119
what are the symptoms of dislocation?
pain
swelling
misshapen joint
120
define torn cartilage
an injury at a joint where small tears appear in the cartilage. caused by forceful twisting or sudden stop
121
what are the symptoms of torn cartilage?
pain
swelling
stiffness at joint
122
define sprain
fibres of ligament are torn . happens when joint goes through a greater range of movements than normal
123
what are the symptoms of a sprain?
pain
bruising
swelling
124
define abrasions
minor injuries to skin
| cut and graze caused by a fall or knock
125
define tennis elbow
where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on OUTSIDE of elbow
126
define golfers elbow
where tendons at a joint are inflamed
caused by poor technique or overuse
pain felt on INSIDE of the elbow
127
define strain
stretch or tear in the muscle
128
what are the symptoms of a strain
swelling
pain
bruising
129
what does RICE stand for?
Rest
Ice
Compression
Elevation
130
how does rest (RICE) help recovery?
allows time to heal and prevent further damage
131
how does ice (RICE) help recovery?
cold from ice reduces swelling
132
how does compression (RICE) help recovery?
apply a bandage to the area to reduce swelling
133
how does Elavation (RICE) help recovery?
keep the affected raised to reduce swelling
134
Why might an athlete take anabolic steroids?
Increase power and strength
Speed up recovery time
Increase their chances of winning
Increase protein synthesis to develop lean muscle mass
135
What are the health risks associated with anabolic steroids?
Liver damage
Acne/ skin problems
Mood swings
Premature baldness
136
what are anabolic steroids?
they have the same chemical structure as the male hormone and give more power
137
what are beta blockers?
designed to treat health issues
| block the effects of adrenaline
138
why might a performer take beta blockers?
reduce performer's anxiety
reduce muscular tremor
calming effect
139
what are the health risks associated with beta blockers?
slow heart rate
lower blood pressure
sleep disturbance
140
what are diuretics?
increase the rate of urination
141
why might an athlete take diuretics?
mask other drugs they've taken
flush them out
achieve quick weight loss
142
what are the health risks associated with diuretics?
deydration
nausea, headaches
kidney failure
143
what are Narcotic analgesics?
relieve pain temporarily
144
why might a performer take Narcotic analgesics?
increase pain threshold
| mask injuries so performer can continue to compete
145
what are the health risks associated with narcotic analgesics?
```
vomtting
depression
addiction
kidney damage
further damage to injury
```
146
what are peptide hormones?
types of drugs found naturally in the body and can be artificially increased
147
what are the two types of peptide hormones?
Erythropoietin (EPO)
| Human Growth Hormones (HGH)
148
why might a performer take EPO (peptide hormone)
increase red blood cell production which increases amount of oxygen at working muscles
149
why might a performer take HGH (peptide hormone)
increase muscle mass= strength
| burn more fat
150
what are the health risks associated with EPO?
increase thickness of blood
blood clots
increase risk of heart attack
151
what are the risks associated with HGH?
heart failure
arthritis
diabetes
abnormal growth in feet and hands
152
what are stimulants?
they temporarily elevate mood and increase brain activity
153
why might performers take stimulants?
reduce tiredness
increase heart rate
increase alertness
154
what are the health risks associated with stimulants?
insomnia
anxiety
aggression
heart rate irregularities
155
give an examples of stimulants
caffeine
| amphetamines
156
what is blood doping?
performers have additional blood added to their blood stream
157
why would a performer dope?
increase red blood cells there increase oxygen arrying capacity
158
what are the health risks associated with blood doping?
infection from equipment leads to blood poisoning
increase blood thickness-clots
stroke from clots
disease carried in body fluids
159
who might take anabolic steroids?
sprinting
| weight lifting
160
who might take beta blockers?
gymnasts
archers
divers
target shooters
161
who might use diuretics?
boxers
| horse racing
162
who might use narcotic analgesics?
sprinter
boxers
any performer with an injury
163
who might use EPO?
rugby
distance running
distance cycling
164
who might use HGH?
sprinting
| weightlifting
165
who might use stimulants?
rugby
boxing
ice hockey
where increased aggression would be helpful
166
who might use blood doping?
long distance cyclists
long distance runners
game players where game lasts hours
167
what are the three warm up stages?
1) pulse raiser
2) stretching
3) drills
168
why is a pulse raiser needed in a warm up?
speed up oxygen delivery
169
why are stretches needed in a warm up?
increases elasticity of muscles and soft tissue and range of movement
170
why are drills needed in a warm up?
helps prepare muscles and focuses you mind
171
what are the benefits warm up?
physical and mental prep
increases oxygen to working muscles
increases temp of muscles to reduce chance of injury
increase flexibility- adds to performance
172
what is the purpose of a cool down?
returns the body to resting levels gradually
173
what are the two stages of a cool down
light exercise e.g slow jogging
| stretching- muscles that have been used
174
what are the benefits of a cool down?
aids removal of lactic acid
aids removal of CO2 and other waste products
helps avoid dizziness due to blood pooling
improves flexibility
