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113 Cards in this Set
- Front
- Back
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What would you use to assess your suitability to exercise?
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PAR Q
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What does PAR Q stand for?
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Physical Activity Readiness Questionnaire
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What does PAR Q enquire about?
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Medical history and current medical conditions
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What test would be used to assess agility?
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Agility Illinois Test
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What test would be used to assess balance?
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Stork Stand Test
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What test would be used to assess coordination?
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Alternate Hand Wall Toss Test
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What test would be used to assess power?
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Standing Broad Jump
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What test would be used to assess reaction time?
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Ruler reaction test
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What test would be used to assess speed?
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30m sprint
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What test would be used to assess cardiovascular fitness?
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Cooper’s 12-minute run test
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What test would be used to assess flexibility?
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Sit and reach test
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What test would be used to assess muscular strength?
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Handgrip dynamometer test
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What test would be used to assess muscular endurance?
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Harvard step test
30 second sit up test |
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How would you assess body composition?
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Somatotyping
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What are the principles of training?
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Individual needs
Specificity Progressive overload Rest and recovery Reversibility |
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What are individual needs?
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Matching the training to the requirements of the individual
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What is specificity?
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Matching training to the requirements of the activity
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What is progressive overload?
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Gradually increasing the about of overload so that fitness is gain without potential injury
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What is rest?
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The period of time away from the activity
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What is recovery?
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The time required for the repair of damage caused by training
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What is reversibility?
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Any adaptation that takes place as a consequence of training will be reversed if training stops
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What does rest and recovery give the body time to do?
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Reduce physical fatigue
Repair damaged muscle tissue Allow adaptation to take place Replenish energy stores |
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How can you apply the principles of training?
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The FITT principle
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What does the FITT principle stand for?
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Frequency
Intensity Time Type |
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What does frequency mean?
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How often you train
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What does intensity mean?
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How hard you train
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What does time mean?
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How long you train
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What does type mean?
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What method of training you use
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What does frequency overlap with?
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Rest and recovery
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What does intensity overlap with?
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Progressive overload
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What does type overlap with?
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Specificity
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What does reversibility refer to?
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Decreased fitness levels as a result of exercise being reduced
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Why would reversibility occur?
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Illness or injury
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Why would someone use goal setting?
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Improve focus
Increase motivation Allow you to assess your progression |
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What is the principle of goal setting?
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SMART
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What does SMART stand for?
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Specific
Measurable Achievable Realistic Time-bound |
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Why should goals be specific?
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It helps you know exactly what it is you want to achieve
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Why should goals be measurable?
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This makes it easier to see if goals are achieved
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Why should goals be achievable?
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Challenge but be achievable
Unachievable goals will result in de-motivation and giving up |
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Why should goals be realistic?
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You must have the time and resources available otherwise you will not meet you goals
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Why should goals have a time-bound?
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It helps motivate you and stop you putting things off
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What are the 6 methods of training?
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Circuit training
Continuous training Cross training Weight training Interval training Fartlek training |
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What is interval training?
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Periods of work followed by periods of rest
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What does interval training improve?
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Speed
Cardiovascular fitness |
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How many people does interval training involve?
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Individually, with a partner or in a team
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What principles of training does interval training link to?
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Specificity
Rest and recovery |
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How long should each rest period be in interval training?
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At least 30 seconds
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What sports performers would use interval training?
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Sprinters
Games players |
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What is continuous training?
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Exercise with no rest periods
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How long does a continuous training session last?
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At lest 20 minutes
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What does continuous training improve?
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Cardiovascular fitness
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What activities could continuous training include?
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Cycling
Swimming Brisk walking Running |
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What sports performers would use continuous training?
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Marathon runners
Distance swimmers Distance cyclists Game plays (pre-season training) |
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Where did fartlek training originate from?
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Sweden
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What does fartlek mean when translated?
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Speed and play
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How is fartlek training similar to interval training?
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Periods of lighter work
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What does fartlek training improve?
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Speed
Muscular endurance Cardiovascular fitness |
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What sports performers would use fartlek training?
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Games players
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What is circuit training?
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A number of stations where different exercises are to be carried out
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How many stations are there normally?
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6 - 8
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How are the stations arranged?
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To avoid working the same muscle group consecutively
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Where does circuit training normally take place?
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A gym or sports hall
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What does circuit training improve?
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Muscular endurance
Cardiovascular fitness |
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What sports performers would use circuit training?
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All sports performers
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How do you perform a circuit?
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A number of repetitions or a certain amount of time at each station
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How can a circuit be made more sophisticated?
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Motivational music
Different colours for different fitness levels |
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What is a skill circuit?
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A circuit designed to develop skills for a specific sport
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What can weight training improve?
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Muscular endurance
Muscular strength Speed |
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What sports performers would use weight training?
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Strength events in athletics
Boxers Weightlifters |
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How would you adapt training to improve muscular strength?
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Less repetitions
More weight |
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How would you adapt training to improve muscular endurance?
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More repetitions
Less weight |
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How many sets are completed?
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3 sets
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How much time in between each set?
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1 – 2 minutes
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How much time in between each session?
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24 hours
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What is cross training?
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When more than one activity is undertaken to add variety to the programme
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What does cross training do?
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Improves all round fitness
Equalling out the workout in terms of muscles used |
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What sports performers would use cross training?
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Multi events
sprinters |
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Why would sprinters use cross training?
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Interval training (speed)
Weight training (power) |
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What 3 sections does a training session consist of?
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Warm up
The main activity Cool down |
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Why do we warm up?
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Prevent injury
Improve performance Prepare psychologically Practise skills |
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What are the 3 sections of a warm up?
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Cardiovascular warm up
Stretching Skills specific practise |
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How long should the cardiovascular warm up take?
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5 – 15 minutes
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What does the cardiovascular warm up do?
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Heart rate increases
Temperature rises Oxygen levels in muscles increase |
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What is static stretching?
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Stretching without moving
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What is dynamic stretching?
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Stretching while moving
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How long are stretches held for in the warm up?
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10 – 15 seconds
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In what order are stretches carried out?
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Head to toe
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Why are stretches carried out from head to toe?
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To make sure no muscle is missed
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What could the main activity be?
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What could the main activity be?
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What does the cool down consist of?
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Light jogging
stretching |
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What does the cool down do?
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Decrease heart rate
Decrease body temperature Disperse lactic acid |
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What is lactic acid?
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Poison
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When is lactic acid produced?
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During anaerobic exercise
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What does lactic acid do?
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Cause muscle fatigue
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How long should a cool down last?
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10 – 15 minutes
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How long should each stretch in a cool down be held?
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25 - 30 seconds
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What are the 2 types of activity?
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Aerobic
Anaerobic |
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What is aerobic activity?
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Low intensity
With oxygen |
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What race would be performed aerobically?
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Marathon
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What is anaerobic activity?
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High intensity
Short periods of time Without oxygen |
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What race would be performed anaerobically?
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100m sprint
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What is your heart rate?
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The number of times your heart beats per minute
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What is your resting heart rate?
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The number of times your heart beats per minute at rest
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What is your working heart rate?
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The number of times your heart beats per minute directly after exercise
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What is your recovery heart rate?
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The number of times your heart beats per minute 5 minutes after exercise
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What is your maximum heart rate?
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The maximum number of times your heart should beat per minute
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How is the maximum heart rate worked out?
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220 - age
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What is the aerobic target zone?
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60% - 80% of the MHR
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What is the anaerobic target zone?
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80% - 95% of the MHR
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Why should we work within our target zone?
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To gain maximum benefits from exercise
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What happens if the heart rate goes above 95% of the MHR?
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It becomes dangerous
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What is you recovery rate?
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The time it takes for the body to return to its pre-exercise condition
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How does fitness affect the recovery rate?
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The fitter you are the quicker your pulse will return to its resting rate
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