Topic 3 Physical Training Flashcards
(169 cards)
1
Q
health definition
A
a state of complete emotional, physical and social well-being and not merely the absence of disease and infirmity
2
Q
fitness definition
A
the ability to meet the demands of the environment
3
Q
exercise definition
A
a form of physical activity done to maintain or improve health and/or physical fitness, it is not a competitive sport
4
Q
performance definition
A
how well a task is completed
5
Q
factors working together between health and fitness
A
if you take part in regular exercise you can increase your fitness, if your fitness improves then your performance will also improve
6
Q
factors not working together between health and fitness
A
if you aren’t healthy enough to take part in regular exercise then your fitness will deteriorate, causing your performance levels to drop, and health benefits will not be gained
7
Q
what who why how cardiovascular fitness
A
ability to exercise the entire body for long periods of time without tiring
long distance runners/games players
so they can maintain a high level of performance for the entire period
mainly aerobic activities, require a prolonged additional oxygen delivery
8
Q
what who why how muscular endurance
A
the ability to use voluntary muscles many times without tiring
rowers, long distance athletes
so they can maintain a high level of performance for the entire period
mainly aerobic, require repeated use of the same muscles
9
Q
what who why how flexibility
A
the range of movement possible at a joint
gymnasts
so that injury is prevented, so skills become easier
allows the performer to reach further without injury
10
Q
what who why how reaction time
A
the time it takes to respond to a stimulus 100m sprinters to respond to a gun to get the best start to finish quicker
11
Q
examples of different stimulus in sports
A
ball, starting pistol, whistle, opponent, error, dangerous situation
12
Q
what who why how power
A
ability to do strength performances quickly trampoliner to do moves quickly and accurately to get the best height to get the best score
13
Q
power equation
A
strength x speed
14
Q
what who why how speed
A
amount of time take to perform a particular action or cover a particular distance
sprinter/ javelin thrower
race/ speed of the arm to get the maximum distance
to get the best time/score
15
Q
what who why how agility
A
ability to change the position of the body quickly while maintaining control of the movement games players to dodge tackles or to get free to perhaps distract the opponent to win a point or the game
16
Q
three main components of agility
A
speed
change direction
under control
17
Q
types of balance
A
static and dynamic
18
Q
what who why how static balance
A
the ability to retain the body’s centre of mass above the base of support
no movement
gymnast
so they don’t wobble during a beam performance
so they get a higher score for execution
19
Q
what who why how dynamic balance
A
the ability to retain the body’s centre of mass above the base of support
movement
shot put/ hammer throw
so they don’t step outside of the boundary
so they don’t get disqualified
20
Q
what who why how co-ordination
A
ability to move two or more body parts together
tennis player
so they can hit the ball
to win the point
21
Q
what should the end result be when an action is co-ordinated
A
efficient
smooth
effective
22
Q
what who why how body composition
A
the relative ratio of fat mass to fat-free mass in the body
long distance runners
so they don’t have too much muscle
as muscle is heavy
it will slow them down as it will be excess weight
23
Q
what who why how strength
A
the amount of force a muscle can exert against resistance
weightlifter
to lift heavy weights
to get a better score
24
Q
what does PAR-Q stand for
A
Personal
Activity
Readiness
Questionnaire
25
use of PAR-Q questions
used to make recommendations for training
26
typical PAR-Q questions
personal physical details (weight)
family health history
known health problems
lifestyle
27
when are fitness tests used
at the start of an exercise programme to create baseline results
during a programme to monitor how the training is going
at the end to see if the training has worked
28
reasons for fitness tests
establishing your current level of fitness
identifying your strengths and weaknesses
to plan a relevant training programme
help you set SMART targets
check for improvements
29
tests for cardiovascular endurance
12 minute cooper run, harvard step test
run for 12 minutes, calculate the distance and compare your results to a rating chart
step up and down onto a bench for 5 minutes, when finished take your HR after 1,2 and 3 minutes, add the HR together and do 100 x 300 divided by the sum of the three heart rates, compare to a rating chart
30
strength test
grip dynamometer
| adjust grip to fit your hand, keep arm beside your body, squeeze as hard as you can, compare results to a rating chart
31
flexibility test
sit and reach test
use a sit and reach box, sit with your legs straight and soles of feet flat against the box, palms face down one hand on top of the other and reach as far as possible, record the distance reached and compare to a chart
32
agility test
illinois agility run
set up the course, lie face down at the start , on GO run around the course as fast as possible, record time and compare to a rating chart
33
speed test
30m sprint
| mark out 30m, place a cone at the start and at the end,, record the time taken, compare results to a rating chart
34
power test
vertical jump test
stand side on to a wall, mark highest point that you can reach, holding chalk jump as high as you can, mark wall at the top of the jump, measure differences between first and second chalk mark, compare results to a rating chart
35
muscular endurance test
60s sit ups/press-ups
| work with a partner, one times and one counts, complete as many as you can in 1 minute, compare to a rating chart
36
raw data
score from your fitness test
37
interpret
using the data to provide a rating for your fitness
38
analyse
break down the test to identify strengths and weaknesses
39
evaluate
make a judgement about the impact of training by looking at the data
40
what should be on a data collection sheet
date
name of the test
result
relevant rating
41
principles of training way to remember
FITT, SPORTI
42
principles of training
frequency, intensity, time, type, specificity, progressive overload, overtraining, reversibility, thresholds of training, individual needs
43
progressive overload
gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury
week 1= 5 sit ups
week 2= 10 sit ups
44
specificity
matching training methods to the particular requirements of an activity
rower could train using a rowing machine
45
individual needs
matching the training to the requirements of the person
| 13 year old would lift different weights to a 25 year old body builder
46
overtraining
too much training which can lead to injury and prevent improvement
can happen by making sessions too long, inadequate rest between sessions, using a workload that is too high
injury could occur
47
reversibility
improvement or change that takes place as a consequence of training will be reversed when you stop training
due to holiday or injury
48
FITT frequency
how often you train, should gradually be increased
| training more often can lead to improved performance
49
FITT intensity
how hard you train, gradually increase
1 set of 5 reps
2 sets of 5 reps
2 sets of 7 reps
50
FITT time
how long you train, gradually increase
| 20 mins-25 mins-30 mins
51
FITT type
relates to specificity, the closer the match between the type of training and the activity the better the improvement in performance
52
thresholds of training
to maximise the chance of fitness adaptations you should train within your target zone
53
what is your anaerobic training zone
80-90% of your MHR
54
what is your aerobic training zone
60-80% of your MHR
55
what is the Karvonen formula
calculation to find your max HR
56
how to find your MHR
220-age
57
sub-maximal
you don't work flat out and so you can continue to work for longer periods of time
58
what are methods of training used for
to improve fitness and performance levels
59
how to find the most suitable training method
your level of fitness
the requirements of the sport
the facilities available
60
characteristics of continuous training
20 minutes+
| no breaks
61
advantages of continuous training
improves cardiovascular fitness and muscular endurance
| good for long-distance athletes
62
disadvantages of continuous training
boring
| not good for short distance athletes
63
characteristics of fartlek training
changes of pace
| changes of terrain
64
advantages of fartlek training
allows the performer to recover so they can work maximally
improves cardiovascular and muscular endurance
reduces chances of coronary heart disease
keeps it interesting
good for games players as there is a constant change of pace
65
disadvantages of fartlek training
still a variation of continuous so is still boring
not useful for short distance athletes
safe route isn't easy to find
66
characteristics of circuit training
stations can be fitness or skilled based
| number of stations which can be varied easily
67
advantages of circuit training
benefits all as it is easily adaptable to the surroundings
can be good for weight loss
interesting and fun
can be done with little or lots of equipment
68
disadvantages of circuit training
may not have enough space
may not have the required equipment to improve your weakness
take time to set up and put away
69
forms of interval training
on a track
circuit training
weight training
70
characteristics of interval training
high intensity periods
followed by periods of rest
repeated
71
benefits of interval training
can be used to improve health in a variety of ways
good for weight loss
can be easily adapted for anyone
usually used to improve speed
72
disadvantages of interval training
boring
| not have the space
73
plyometrics characteristics
```
jumping and bounding
high intensity
short duration
breaks
for speed
maximal
```
74
benefits of plyometrics
used to develop power by the fast lengthening and shortening muscles
used for sports with explosive movements such as volleyball, basketball and hurdles
75
disadvantages of plyometrics
if not warmed up correctly could easily cause injury
could cause muscle damage
not good for endurance athletes
76
weight training characteristics
form of interval training using reps and sets
| weights provide a resistance for the muscles to work against which causes them to build
77
benefits of weight training
good for activities that require power and strength
| weight lifting, shot put, rugby
78
disadvantages of weight training
could use weights too heavy and drop them or injur yourself
| not good for activites that dont require power or strength
79
how to develop power and strength using weight training
high weight and low number of reps
80
how to develop muscular endurance using weight training
use low weight and high number of reps
81
aerobics
develops cardiovascular endurance
many types of classes
continuous activity between 30-60 minutes
82
body pump
```
develops muscular endurance
moderate to high intensity
uses barbells
lots of repetitions
targets all areas of the body
```
83
pilates
flexibility, balance and strength
exercises done on a mat
uses resistance
focus is on core muscles
84
yoga
develops flexibility, balance and strength
exercises done on a mat
also includes a relaxation phase
85
spinning
develops cardiovascular endurance and muscular endurance
continuous cycling to music with an instructor to motivate
pace changes throughout
86
impact of long-term training
regular exercise leads to stronger ligaments and tendons, stronger ligaments means better support of joints to increase stability, more stability means less likely to dislocate a joint and less likely to get an overuse injury
87
effects weight-bearing activities have on your bones, exercise and health
increased bone density, stronger bones, less chance of breaks/fractures and less chance of osteoporosis
88
training adaptations aerobic
games activities, low-weight high-reps weight training
89
training adaptations anaerobic
sprinting, high-weight few-reps weight training
90
effects of aerobic adaptations
hypertrophy of slow twitch muscle fibres, increased myoglobin content, increased size of mitochondria and increased size of mitochondria
91
benefits of aerobic adaptations
hypertrophy benefits activites where muscular endurance is required, myoglobin improves the oxygen supply to muscles, mitochondria produce more energy aerobically
92
effects and benefits of anaerobic adaptations
hypertrophy of fast-twitch muscle fibres- benefits activities where strength and power are required, increased strength- increases the amount of force that can be applied, increased tolerance to lactic acid- reduces muscle fatigue so delaying the need to reduce the intensity of work
93
hypertrophy
increased size of muscles
94
health benefits of regular aerobic exercise
reduced chance of a stroke, reduced chance of cornary heart disease, reduced chance of type 2 diabetes
95
adaptations to the cardiovascular system 1
increased elasticity of veins and arteries, increase in size and strength of the heart, increase in resting stroke volume
96
stroke volume
amount of blood leaving the heart each beat
97
cardiac hypertrophy
increased size and strength of the heart
98
benefits of adaptations on cardiovascular system 1
drop in resting blood pressure, good for health as coronary heart disease risk is reduced, heart can contract more forcefully so good for fitness, more blood ejected from the heart each beat at rest so the heart doesn't need to beat as quickly to supply the required oxygen
99
adaptions of the cardiovascular system 2
lower resting heart rate, increased maximum cardiac output during exercise, increased capillarisation, increased number of red blood cells, faster-return to the resting heart rate
100
the benefit of adaptations on the cardiovascular system 2
greater training zone with an increased stroke volume and the heart needs to beat less often to eject the same amount of blood, increased oxygen delivery to working muscles, increased ability to carry oxygen to working muscles and increased rate of removal of carbon dioxide, more efficient recovery after exercise
101
how can you increase cardiac output
increase heart rate, increase stroke volume
102
adaptations of the respiratory system
increased number of alveoli, increased strength of intercostal muscles, increased strength of the diaphragm, increased tidal volume, increased vital capacity
103
vital capacity
maximum amount of air your lungs can expire after the maximum amount they can inspire
104
benefits of the adaptations to the respiratory system
more opportunity for gas exchange between the alveoli and the blood, increased muscle efficiency means more space is created for the lungs to fully inflate, an overall increase in lung volume so you can take in more air and extract oxygen more effectively, as a result of regular training more air can be breathed in and more oxygen is extracted from the air breathed in ready for transport to the working muscles
105
general risks
sprain an ankle or pull a muscle in most activites
106
activity-specific risks
risk of being hit with a hockey stick is specific to hockey
107
how to prevent injury through personal readiness
complete a PAR-Q, allow recovery time, warm up, use correct clothing, apply the rules of the game when you are playing, use correct equipment
108
how does a PAR-Q reduce injury
identifies potential risks and limits participation accordingly
109
how does recovery time reduce injury
prevent overuse injury
110
how does a warm up reduce injury
increases the elasticity of the muscles
111
how does using the correct clothing reduce injury
wear shin pads to provide padding
112
how does applying the rules reduce injury
don't lift the hockey stick above the shoulder so teeth aren't hit
113
how does using the correct equipment reduce injury
muscles can't cope with the workload and don't strain
114
any other measures that you can use to identify risks
make sure the competition is balanced, check equipment, check facilities, apply principles of training
115
types of fracture
compound, simple, stress, greenstick
116
symptoms of a fracture
pain, bruising, misshapen limb, swelling
117
compound fractures another name
open fractures
118
compound fracture
where the broken bone causes the skin to break adding an additional complication of possible infection
119
simple fracture
where the bone doesn't break the skin
120
greenstick fracture
younger children, bone bends on one side and breaks on the other
121
stress fractures
injuries commonly caused through overuse, a small crack forms in the bone
122
treatment of fracture
bones will mend but they need to be treated by a doctor who will make sure the bone is properly aligned and immobilised (usually by a plaster cast or splint) until it has healed
123
what is concussion
mild head/brain injury
caused by a blow to the head or by whiplash
shaking the brain inside the skull
common in contact sports
confusion, dizziness, unconsciousness, nausea
seek medical advice and monitor closely to make sure the symptoms don't get worse
rest
124
what is dislocation
one of the bones at a joint comes out of place
caused by a fall or blow to the area
pain, misshapen joint, swelling
treatment RICE can be used temporarily, there may be potential damage to the surrounding nerves or tissues so it is essential to seek medical advice as soon as possible
125
torn cartilage
an injury where small tears appear on the cushion at the end of the bones
common in many sports
caused by forceful twisting or sudden impact/stopping
symptoms are pain, swelling and stiffness at the joint restricting movement
treatment rest and strengthening exercises
126
sprain
an injury where some of the fibres of the ligament are torn
common in many sports
causes include overtwisting at a joint, forceful twisting
symptoms include pain, bruising and swelling
treatment RICE
127
examples of soft tissue injuries
strain, tennis elbow, golfer's elbow, abrasions
128
abrasions
minor injuries to the skin
graze/cut
any activity due to a knock or a fall
treatment, they must be cleaned and covered wit ha sterile dressing, pressure should be applied to stop blood flow
129
tennis elbow
tendons are inflamed
outside of the elbow
caused by poor technique or overuse eg a backhand
130
golfers elbow
tendons are inflamed
inside of the elbow
caused by poor technique or overuse of a particular shot on a driving range
131
strains
```
stretch or tear in the muscle
known as a pulled muscle
swelling, pain, bruising
occur because of overstretching
treatment RICE
```
132
RICE
rest, ice, compression, elevate
133
rest
don't use the injured area, leaving time for recovery
134
ice
ice will reduce swelling
135
compression
apply a bandage to reduce swelling
136
elevation
keep affected area raised to reduce swelling
137
PED's
perfomance enhancing drugs
138
WADA
world anti doping agency
139
reasons athletes take anabolic steroids
to train harder for longer increasing power and strength, to increase protein synthesis to develop lean muscle mass, increase their chance of winning, due to peer pressure, to speed up recovery times
140
health risk anabolic steroids
```
liver damage
testicular atrophy which leads to infertility
skin problems
mood swings
premature baldness
```
141
who may use anabolic steroids
sprinters or weight lifters
| athletes that require power
142
reasons athletes take beta-blockers
calming effect, reduce anxiety, allow the performer to remain in control, increase chances of winning, reduce muscle tremor shaking
143
health risks beta-blockers
slowing heart rate therefore oxygen delivery so performance will drop in endurance events
lowering of blood pressure
sleep disturbance leading to tiredness
144
who may use beta-blockers
any athlete requiring precision
| archery, target shooting, gymnastics, diving
145
reasons athletes take diuretics
to achieve quick weight loss due to loss of fluid in the body
to mask or hide other performance enhancing drugs making them harder to detect
146
health risks diuretics
dehydration
nausea
headaches
heart/kidney failure
147
who may use diuretics
any activity with a weight category
boxing
horse racing (jockey)
any performer trying to mask drugs
148
reasons athletes take narcotic analgesics
increase pain threshold
sense of euphoria
invincibility
mask injuries so the performer can complete
149
health risks narcotics
```
nausea
vomiting
anxiety
depression
kidney
liver damage
addiction
concentration loss
further damage to injury
```
150
who may use narcotics
sprinters
boxers
footballers
swimmers
151
what are the two peptide hormones
erythropoietin EPO and human growth hormones
152
reasons athletes take EPO
help increase RBC production, increase oxygen delivery to working muscles
153
reasons athletes take human growth hormones HGH
increase muscle mass therefore also strength, burns fat
154
health risks EPO
increase thickness of blood, blood clots, strokes and deep vein thrombosis, heart attack
155
health risks HGH
arthritis, heart failure, abnormal growth in feet and hands, diabetes
156
who may use EPO
long distance athletes
157
who may use HGH
sprinters,weight lifters
158
reasons athletes take stimulants
increase alertness, increase aggression, increase competitiveness, reduce tiredness, increase HR and therefore oxygen delivery
159
health risks stimulants
insomnia
anxiety
aggression
heart rate irregularities
160
who may use stimulants
```
where increase in aggression would help
boxing
ice hockey
rugby
where they need to stay alert for a long time
baseball
long distance cycling
```
161
what is blood doping
where performers have additional blood added to their bloodstream
162
how is blood doping done
using the performers own blood
blood removed and stored
body replaces blood over 4-6 week period
blood then injected back
use the blood of someone of the same type
blood is transfused
163
reasons performers dope
increase in red blood cells therefore in oxygen-carrying capacity
164
health risks blood doping
```
infection from equipment
increased viscocity leading to clots
deep vein thrombosis leading to heart failure
stroke as a result of blood clots
diseases carried in bodily fluids
```
165
who may use blood doping
any performer where oxygen delivery would be needed
long distance athletes
games players
166
three phases of a warm-up
pulse raiser, stretching, drills/games based activities
167
reasons for warm-up
physically and mentally prepares
increases oxygen delivery
increases temperature of components so reduces injury
increases flexibility
168
two stages of a cool down
light exercise and stretching
169
reasons for a cool down
aids removal of lactic acid
aids removal of waste products
helps slowly bring the HR and BR back to resting rate
improves flexibility
