Pe - Physical Training

What are the components of fitness

* agility
* balance
* cardiovascular endurance
* coordination
* flexibility
* muscular endurance
* power/explosive strength
* reaction time
* strength
* speed

What are the four types of strength

* maximal
* dynamic
* static
* explosive

Definition of cardiovascular endurance

The ability of the heart, lungs and blood to transport oxygen during sustained exercise

Definition of muscular endurance

The ability to use voluntary (skeletal) muscles repeatedly without tiring

Definition of speed

The ability to move all or part of the body as quickly as possible

Definition of strength

The ability of a muscle to apply force and overcome resistance or the amount of force a muscle can exert

Definition of flexibility

The range of movement (ROM) at a joint. It is the ability to move the joints through their full range of motion

Definition of agility

The ability to change the direction or position of the body at speed

Definition of balance

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

Definition of coordination

The ability to use two or more parts of the body together smoothly and efficiently

Definition of power/explosive strength

The product of strength and speed

Definition of reaction time

The time taken for you to initiate an action or movement in response to stimuli

What is maximal strength

the ability to work against maximum resistance

What is explosive strength

the ability to overcome resistance with high speed

What is the test and process for agility

Illinois agility test

* course is completed in the shortest time possible
* the starting position is face lying down
* the individual waves in and out of the cones
* the width is 5m
* the length is 10m
* there is 4 cones in the middle
* measured in seconds with a stopwatch

What is the test and process for balance

Stork Stand Test

* athlete puts the sole of the foot they are not standing on on their kneecap
* the athlete then stands on the ball of their foot as the helper starts the stopwatch
* the aim is to hold the position for as long as possible
* the stopwatch stops when the athletes heel touches the ground or sole leaves the kneecap
* measured in seconds with a stopwatch

What is the test and process for cardiovascular endurance

The Multi Stage Fitness Test

* 20m shuttles are run in time with the pre-set bleeps
* gradually the time between the beeps gets shorter which increases speed
* When the runner can no longer continue or fails to make the bleep twice they finish and record their final level

What does SPORT stand for

specificity, progressive overload, reversibility, tedium

What does FITT stand for

frequency, intensity, time, type

What is specificity

training must be **relevant** to the **individual** and their **sport**

What is progressive overload

FITT must be **increased** over the training period to ensure that the body is pushed beyond its normal rhythm

What is reversibility

systems **reverse** or de-adapt if training stops or is significantly reduced or injury prevents training from taking place

What is tedium

when a training programme becomes boring

What is frequency

increased by training a greater number of times each week

What is intensity

is increased by lifting a greater resistance, such as with weight training, or by training at a higher percentage of maximum heart rate

What is time

can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets or repetitions

What is type

training is manipulated by offering a variety of training types and experiences to the athlete by combining training methods

What are the different types of training

* circuit
* continuous
* fartlek
* weight
* plyometric
* interval
* static stretching

What is circuit training

* an interval form of training
* Stations are set out that train one or more components of fitness
* the performer moves from one station to the next with exercise periods and rest periods
* circuits can be designed so that they are sport-specific

What is continuous training

* sustained exercise at a constant rate (steady state) without rests
* involving aerobic demand for a minimum of 20 minutes
* eg running, swimming, rowing, cycling

What is fartlek training

* a continuous form of training.
* changes in speed, incline and terrain are used to provide changes in exercise intensity.
* **aerobic** and **anaerobic** work can be done in the quantities that suit the performer

What is interval training

* Periods of intense work interspersed with timed rest or low intensity exercise
* A wide variety of fitness types can be developed.
* Structured in reps and sets.
* Intensity is measured by % maxHR

What is static stretching

* a way to stretch to increase flexibility
* held (isometric) for up to 30 seconds, using correct technique
* advisable to avoid over stretching

What is weight training

* a form of interval training
* time is structured in reps and sets with specific timings for recovery between sets.
* to develop strength, heavy loads (above 70%) are used and low reps (4-8)
* to develop muscular endurance, low loads (below 70% 1 rep max) and high reps (12-15) are used

What is plyometric training

* High intensity exercise involving explosive movements
* The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle
* Suitable for well-trained athletes
* Very effective for developing power
* eccentric contraction followed by larger concentric contraction

What is altitude training

training performed at __high__ __altitude__ to __prepare__ an athlete's body to __cope__ with a __reduced__ supply of __oxygen__

At what height does altitude training take place

2000m+ above sea level

Effects/process of altitude training on the body

1. less oxygen is available which makes training more difficult as the body finds it harder to carry oxygen to working muscles
2. athletes body adapts by increasing the amount of red blood cells
3. increases oxygen carrying capacity of athlete when they return to sea level
4. athlete will have an increased aerobic threshold

What is the definition of health

a state of complete physical, mental and social-well being, and not merely the absence of disease or infirmity

What is the definition of fitness

the ability to meet the demands of the environment and perform a physical activity

How is decreased fitness an affect of poor health

poor health can result in attainability to train so lowers fitness

How does poor health affect increased fitness

unhealthy but able to train increases fitness

Reasons for fitness testing

* to identify strengths/weaknesses in a performance
* to monitor improvement
* to show a starting level of fitness
* to inform training requirements
* to compare against norms of the group/national averages
* to motivate/set goals
* to provide variety in a training programme

Limitations of fitness testing

* tests are often not sport specific/too general


* they do not replicate movements of activity
* they do not replicate competitive conditions required in sports
* many do not use direct measuring/sub-maximal - therefore inaccurate/some need motivation/ some have questionable reliability
* they must be carried out with the correct procedures to increase validity

What is the aerobic training zone

60% - 80% of max

What is the anaerobic training zone

80% - 90% of max

Definition of a training threshold

a safe and effective intensity of work that is enough to cause an adaptation or improvement in performance

How is maximum heart rate calculated

220 - age

What is the training threshold for strength/power training

* high weight/low reps


* above 70% of one rep max
* approximately three sets of 4-8 reps

What is the training threshold for muscular endurance

* low weight/high reps
* below 70% of one rep max
* approximately three sets of 12-15 reps

What should done to try and prevent injury when exercising

* a warm up should be completed


* over training should be avoided
* appropriate clothing and footwear should be worn
* taping/bracing should be used as necessary
* hydration should be maintained
* stretches should not be overstretched or bounce
* technique used should be correct
* appropriate rest in between sessions to allow for recovery

What are the three training seasons

* pre-season
* competition/peak season
* post-season

What are the aims of pre-season training

general/aerobic fitness, specific fitness needs

What are the aims of competiton/peak season training

maintain fitness levels, work on specific skills

What are the aims of post-season training

rest and recover and light aerobic training to maintain a level of general fitness

What should a good warm up include

* gradual pulse-raising activity


* stretching
* skill based practices/familiarisation
* mental preparation
* increase amount of oxygen to the working muscles

What should a good cool down include

* maintaining elevated breathing and heart rate, eg walk, jog
* gradual reduction in intensity
* stretching

What are the benefits of a warm up

* effect on body temperature
* range of movement increased
* gradual increase of effort to full pace
* psychological preparation
* practice of movement skills through the whole range of movement
* injury prevention

What are the benefits of a cool down

* allowing the body to recover
* the removal of lactic acid/CO2/waste products
* prevent (delayed onset) muscle soreness/DOMS