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Training Flashcards

0
Q

What systems does training particularly target?

A

The muscular and cardiovascular systems.

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1
Q

Why do we train?

A

To improve the ability and capability to take part in an activity more effectively.

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2
Q

What is specificity?

A

Training that is particularly suited to a particular sport or activity.

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3
Q

What must be taken into account for training?

A

Individuals are different and will respond differently to the same methods of training. Also need to take into account the specific demands of the activity.

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4
Q

How might a marathon runner include specificity into their training?

A

They would train to increase their levels of endurance and that distance running was actually included in your training so that you were practising for the real event.

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5
Q

What is progression?

A

Where training is increased gradually as the body adjusts to the increased demands being made on it.

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6
Q

What happens if you keep your levels of training the same?

A

No progression will happen.

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7
Q

What could have if you try to progress too far?

A

It could result in an injury or muscle damage.

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8
Q

What is plateauing?

A

Where progress seems to halt within a training programme and it takes some time to move onto the next level.

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9
Q

How can you overcome plateauing?

A

Prepare yourself mentally and keep yourself motivated enough to keep going.

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10
Q

How can tedium be reduced?

A

By varying the way that you train.

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11
Q

What does SPORT stand for?

A

Specificity, progression, overload, reversibility and tedium.

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12
Q

What is overload?

A

Making the body work harder than normal in order to improve it.

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13
Q

What does FIT stand for?

A

Frequency, intensity and time.

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14
Q

How does frequency affect overload?

A

Frequency is when you increase the number of training sessions but when your are training you must consider progression which says that you must increase gradually.

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15
Q

How does intensity affect overload?

A

Intensity is when you are increasing the amount of activity you are including in one session for example you could increase weights or increase the number of exercises.

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16
Q

How does time affect overload?

A

Time is when you increase the amount of time you spend taking part in the training session.

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17
Q

What is time also known as?

A

Duration

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18
Q

What is reversibility?

A

If training stops then the effects gained can be lost too.

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19
Q

What is reversibility the opposite of?

A

Progression

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20
Q

Are gains made lost faster than they were initially achieved?

A

Yes

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21
Q

What is combination training?

A

When performers carry out a range and variety of training?

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22
Q

How does a decathlete incorporate combination training?

A

For the long distance run, they would do endurance training while the shot putt would require strength training.

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23
Q

Why is safety important to consider in training?

A

The aspects of training require you to push your body beyond its normal limits which could result in injury.

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24
How can you increase safety?
Take part in a warm-up and warm-down and you should be aware of any specific safety requirements for a particular sport.
25
What are the four aspects of training?
Warm-up, warm-down, skills /team-play phase and warm-down.
26
When should a warm-up occur?
At the start of every training session.
27
Why is a warm-up important?
It prepares the body for physical activity and increases the blood flow thus allowing you to become psychologically prepared. It also reduces the possibility of you getting injured - cold muscles are more prone to damage to the tendons and fibres.
28
How should warm-ups be designed?
Should be specific to the activity you are taking part in or it should complement the overall training method you are about to start.
29
What should be included in a warm-up?
A pulse raiser such as light jogging to increase your heart rate, body temperature and breathing rate in a balanced way. Light exercises and stretches could also be done to prepare the main areas of your body that are going to be used.
30
What is the fitness phase?
This is where you concentrate on the aspect of fitness specifically identified and that is most appropriate for your particular physical activity.
31
What would be involved in the fitness phase?
An endurance exercise and the principle of overload may be used. You could also include a variety of exercises if you are using circuit training as a method for example.
32
What is the skill phase?
For a team activity, this is when you would link with the rest of the team however for an individual, this is where you practise the individual skills that you need for your particular activity.
33
What is a warm-down?
When you end your session with some light exercise to help your recovery and remove lactic acid and other materials so that you are not stiff later.
34
What is the simple way to calculate an individual's training threshold?
By using the formula for maximum heart rate.
35
How do you figure out the maximum heart rate?
220 take away your age.
36
What zone is 80-90% of your MHR?
Training
37
What zone is 60-80% of your MHR?
Aerobic zone
38
What is lactic acid?
A mild poison and waste product of anaerobic respiration
39
What is a training threshold?
The minimum heart rate to be achieved to ensure fitness improves
40
What is a training zone?
The range of the heart rate within which a specific training effect will take place.
41
What is circuit training?
Training that has different stations that include a variety of exercises.
42
What should each station have?
It should be clearly marked and the exercise should be identified.
43
What should be done to ensure that the activities are being performed correctly?
They should be demonstrated and then practised.
44
In circuit training, what should be spread out?
Exercises that target the same body parts.
45
What should always be built into a circuit?
A recovery period so that there are periods of work and periods of rest.
46
What would a fitness circuit target?
It would be aimed at increasing general fitness and the exercises are designed to increase cardiovascular fitness or strength of muscles.
47
Give some examples of exercises that could be included in a fitness circuit.
Press-ups, skipping, squats, tricep dips, star jumps, shuttle runs, step-ups, and running on the spot.
48
What is the advantage of a fitness circuit?
You need little specialist equipment and it can be carried out easily at a sports hall.
49
What is a skills circuit aimed at?
Developing certain skills
50
When is a skills circuit used?
By game players where individuals skills can be practised e.g. dribbling in and out of cones for football.
51
What are timed circuits?
When there is a time set for the exercises. The aim is to complete as many as possible. A recovery period follows afterwards.
52
What is a fixed load?
Each station is labelled with the exact amount of work that must be done without a particular limit.
53
What are varied laps?
When the amount and intensity of laps is changed as well as the timing.
54
What are station?
Particular areas where types of exercises are set up to be performed.
55
What are laps?
The number of times each set of stations is performed.
56
What is weight training used for?
To improve some aspect of muscular strength, which could also include power and endurance.
57
What are the benefits of weight training?
Could improve muscular strength, increase muscle size, improve muscle tone and assist recovery after injury.
58
What are repetitions?
The number of times you actually move the weights, so one bicep curl = one repetition.
59
What are sets?
The number of times you carry out a particular weight activity, so each time you complete your repetitions of the bicep curl, you have completed one set.
60
What is muscle tone?
Where tension remains in a muscle, even when it is at rest.
61
What is repetition maximum?
The maximum weight you are able to lift at once.
62
How could you increase muscular strength?
Work on having three sets of six repetitions at near maximum weight.
63
How would you increase muscular endurance?
Perform at least three sets of between 20 and 30 repetitions at about 40-60% of maximum weight.
64
How would you increase power?
Complete at least three sets of 10-15 repetitions, performed at speed, at about 60-80% of maximum weight.
65
What are free standing weights?
These weights have to be placed on bars and equipment in order for them to be used.
66
What is the advantage of free-standing weights?
Used by people who want to increase strength, it is easier to add more weights and possible to buy your own weights and set up your own weight training area.
67
What is the disadvantage of free-standing weights?
The weights can be dropped which is dangerous and if they become too heavy to lift they could fall on you - this is why you should work with a partner.
68
What is specialist weight-training equipment?
Types of machines found in specialist gyms - the weights are usually selected by placing pins in selected slots.
69
Why is specialist weight training equipment better than free-standing weights?
They are safer as there is much less chance of accident or injury, even if the weights are too heavy.
70
What is continuous training?
Type of training that keeps the heart rate and pulse rate high over a sustained period of time.
71
What are types of continuous training?
Running, cycling, swimming and exercise sessions such as aerobics.
72
What is one of the most popular ways of carrying out continuous weight training?
Using equipment at the gym such as the treadmill, exercise bike or cross trainer.
73
What is interval training?
This training has periods of work and periods of rest, with variations of the two.
74
What should happen in interval training?
When working, the heart rate needs to be at a higher training zone level and during rest it should be dropped down to the aerobic zone.
75
What is long-interval training?
Work periods of between 15 seconds to 3 minutes at about 80-85% of the maximum, the rest periods are correspondent.
76
Who benefits from long-interval training?
Games players and middle-distance athletes.
77
What is short-interval training?
Short periods of work, no more than 15 seconds but at maximum levels, with a realistic recovery time, possibly up to two minutes.
78
Who benefits from short-interval training?
Racket sports players and sprinters.
79
What is fartlek training?
It is speed play.
80
What can fartlek training include?
Walking, brisk walking, jogging and then fast steady running.
81
What is a continuous shuttle run?
It is a form of continuous training as it involves carrying out a series of 20-metre shuttle runs in time with an electronic bleep that speeds up every minute.
82
What is the continuous shuttle run also known as?
The multi-stage fitness test.
83
What is altitude training?
Aerobic exercise is carried out at higher altitudes where the air is less dense and oxygen levels are low with less pressure of oxygen.
84
What does altitude training do?
It allows a physiological change to occur which increases the oxygen-carrying capacity of the blood.
85
Who benefits from altitude training?
Long-distance runners and many football and rugby teams.
86
What are shuttle runs?
Running backwards and forwards across a set distance.
87
What is aerobic exercise?
Exercise carried out using a supply of oxygen.

PE (7 decks)

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