Physical Training Flashcards

Flashcards covering key vocabulary and concepts in physical training, based on GCSE level material.

Health

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

Fitness

The ability to meet/cope with the demands of the environment.

FITT

Frequency, Intensity, Time, Type. Helps make sure you overload while training.

SPORT

Specificity, Progressive Overload, Reversibility, Tedium. To get the most out of training.

Reaction Time

The time taken to move in response to a stimulus. Tested with the RULER DROP TEST.

Cardiovascular Endurance

The ability of the heart and lungs to supply oxygen to the working muscles. Tested with the MULTI-STAGE FITNESS TEST.

Muscular Endurance

The ability to repeatedly use muscles over a long time without getting tired. Tested with the SIT-UP BLEEP TEST.

Strength

The amount of force that a muscle or muscle group can apply against a resistance. Maximal strength is tested with the ONE REP MAX TEST, and grip strength with the HANDGRIP DYNAMOMETER TEST.

Speed

The rate at which someone is able to move, or to cover a distance in a given amount of time. Tested with the 30 M SPRINT TEST.

Agility

The ability to change body position or direction quickly and with control. Tested with the ILLINOIS AGILITY TEST.

Power

A combination of speed and strength (power = strength x speed). Tested with the VERTICAL JUMP TEST.

Balance

The ability to keep the body’s centre of mass over a base of support. Tested with the STORK STAND TEST.

Coordination

The ability to use two or more parts of the body together, efficiently and accurately. Tested with the WALL TOSS TEST.

Flexibility

The amount of movement possible at a joint. Tested with the SIT AND REACH TEST.

Cool-down

Gradually reduce intensity, includes stretching.

Continuous Training

Aerobic activity for at least 20 minutes. Improves cardiovascular endurance and muscular endurance.

Fartlek Training

Involves changes in intensity of exercise over different intervals. Improves cardiovascular endurance, muscular endurance and speed.

Interval Training

Fixed patterns of high- and low-intensity exercise or rest. Improves cardiovascular endurance, anaerobic fitness and speed.

Weight/Resistance Training

Use your muscles against a resistance to do sets of reps, e.g. lift a weight. Improves strength, muscular endurance and anaerobic fitness. Increases power.

Circuit Training

Different aerobic and/or anaerobic exercises at 6-10 ‘stations’. Improves aerobic and anaerobic fitness — can improve cardiovascular endurance, strength, speed etc.

Plyometric Training

Lengthen, then quickly shorten muscles to generate more power, e.g. depth jumps. Improves explosive strength and power.

High-Altitude Training

Training at high altitude where there is less oxygen creates more red blood cells to improve oxygen supply to the muscles. Improves cardiovascular endurance and muscular endurance.

Static Stretching

Gradually stretch muscle then hold the position. Improves flexibility.

One Rep Max

The heaviest weight you can successfully lift.

Aerobic Target Zone

60%-80% MHR

Anaerobic Target Zone

80%-90% MHR

Warm-up

Should involve: Raising pulse, Stretching and mobility exercises, Practice actions.