Physical Training

Cardiovascular Endurance

-ability of the cardiovascular system to deliver oxygenated blood to the working muscles to remove waste products (lactic acid and co2)
-ability to work continuously without being tired

muscular endurance

-how long a performers muscle can contract repeatedly before fatiguing

strength

-the maximum force a muscle or group of muscles can apply against or overcome a resistance

speed

-the rate at which an individual is able to perform a movement or cover a group in

power

-the ability to exert as much strength as possible in the shortest amount of time

flexibility

-range of movement available around a joint

agility

-ability to change direction at speed, maintaining control and balance

coordinatation

-ability to use two or more parts of the body together efficiently and accurately

reaction time

-time taken to respond to a stimulus

balance

-ability to keep your body stable by maintaining your centre of mass above a base of support

what sport would you use agility in

changing from a forehand to a backhand in tennis
changing direction quickly in netball

what sport would you use coordination in

hand eye coordination to hit the ball in tennis
hand eye coordination to throw javelin accurately

why does a fitness performer do fitness testing

measure the levels of fitness and also monitors and tracks your progress
displays strengths and weaknesses so you can adapt training program
compare people within a team

what is the test for cardiovascular endurance

12 min copper run which is how many laps you can run or walk around a 400 m track in 12 min

what is the test for strength

push up test or sit up test which is how many reps you can complete in 1 min

what is the test for agility

Illinois agility test which is started by the person lying on the floor then running around the course marked with cones

what is the test for speed

30m sprint test which is how long it takes you to sprint it

what is the test for muscular endurance

Press up test or sit up test and perform as many as possible in one min

what is the test for balance

Standing stork test which is where you place one foot on the inside of your knee then raise you heel and balance for as long as possible

what is the test for power

how fast you can sprint thirty metres or how high you can vertical jump

what is the test for coordination

Wall throw test which is where you throw the ball against the wall then catch it with your other hand then count number of successful catches in thirty secs

what is the test for flexibility

Sit and reach test (measure how far you can reach)

define validity

comparing results to the national average

define reliability of a test

how strict the test is ran and how much practice the person has had delivering the test

reaction time test

Ruler drop test which is where one person hold a ruler above the hand of the other person and they have to try and catch it

what key factors need to be considered before creating a training program?

difference performance levels
different sports
different components of fitness
different age groups

what does specificity mean

training must be matched to the needs of the sporting activity and the individual

what does progression mean

gradually increasing the level of training

what does overload mean

a greater than normal stress that is applied to the body which causes training adaptations to take place

what is reversibility

Any adaptation that takes place as a consequence of training will be reversed when you stop training

what is time/type/tedium

ensuring that training is varied and has a set number of weeks the program runs for

what does SPORT stand for

Specificity
Progression
Overload
Reversibility
Time/type/tedium

what is frequency

increasing number of training sessions per week

what is intensity

how hard the training is

what is time

how long you train for

what is type

the method of training used

what does FITT stand for

Frequency, Intensity, Time, Type

what does rest and recovery enable

enables adaptations from training to take place

what are the key features of continuous trading

steady consistent rate for 20+ min
no breaks

what component of fitness does continuous training train

cardiovascular endurance

what are the advantages of continuous training

stronger and larger heart muscles
requires little equipmentw

what are the disadvantages of continuous training

Can be boring
High risk of injury if done on hard surface
Not ideal for team sport player
Doesn't improve anaerobic fitness

what are the characteristics of fartlek training

form of continuous training
varying intensity and terrain

Advantages of fartlek training

Interesting
Cheap
Ideal for team sport players

disadvantages of fartlek training

tough to monitor and training can lack structure

what sports or activities can fartlek training be used for

triathletes, netball, cross country ect

what are the characteristics of circuit training

6-10 stations, set amount of time on each, set amount of reps

Benefits of circuit training

Versatility, availability, time-efficient, engaging, easily modified

disadvantages of circuit training

Often requires a lot of space and equipment, hard to set up for beginners

what are the characteristics of weight training

free weights or resistance machines to overload muscles

what are the advantage of weight training

very adaptable and lots of variety

disadvantages of weight training

- requires specialist equipment, which can be expensive
- requires knowledge of correct techniques to gain benefits and avoid injury

characteristics of interval training

trains anaerobic endurance and is adaptable

advantages of interval training

Easily adapted to improve aerobic or anaerobic fitness by changing the intensity and length of work and recovery periods

disadvantages of interval training

- needs full commitment and motivation
- can be boring
- depends on weather

characteristics of plyometric training

increases strength and power
rapid and repeated stretching

advantages of plyometric training

Increases power, requires little/no equipment

disadvantages of plyometric training

Very demanding on the muscles being used - you have to be very fit to use it or you could get injured

what are the components of a warm up

Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal

what is the benefit of a pulse raiser in a warm up

raises your heart rate
warms up body
increases blood flow to working muscles

what is the benefit of mobility in a warm up

increases range of movement around joints
increases pliability of muscles

what is the benefit of dynamic stretching in a warm up

speeds up and strengthens muscle contractions
makes muscles less prone to stretches and tears

what is the benefit of dynamic movements in a warm up

speeds up muscle contractions
increases force and speed of muscle contractions

what is the benefit of skill rehearsal in a warm up

skills are performed to best ability in competition
psychological preparation

whose responsibility is it to minimise the risk of injury during sport

coach, teacher, officials and participants

what are the five ways of minimising injury

effective warm up and cool down
ppe (shin pads, helmet, goggles)
correct clothing and footwear
appropriate level of competition
lifting and carrying equipment safely

what is one component of a cool down

low intensity exercise

what is the benefit of low intensity exercise

allows cardiac and respiratory levels to decrease gradually
minimise discomfort
lowers body tenperature

what is an example of low intensity exercise

gentle jogging

what is another component of a cool down

stretching

what is the benefit of stretching in a cool down

lowers chance of injury
promotes blood flow to muscles

what is an example of stretching

lunges and arm circles