1.2 - Physical Training

Give two practical examples of cardiovascular endurance/stamina.

marathon running, jogging

Give two suitable tests for cardiovascular endurance/stamina/

Cooper run, multi stage fitness test

Give two practical examples of muscular endurance.

rowing, cycling

Give two suitable tests for muscular endurance.

press ups, sit ups

Give two practical examples of speed.

sprinting, cricket bowling

Give a suitable test for speed.

30m sprint test

Give two practical examples of strength.

weightlifting, rugby

Give two suitable tests for strength.

grip strength dynamometer and one repetition maximum

Give two practical examples of power.

basketball, football

Give a suitable test for power.

standing/vertical jump test

Give two practical examples of flexibility.

dance, swimming

Give a suitable test for flexibility.

sit and reach test

Give two practical examples of agility.

netball, volleyball

Give a suitable test for agility.

illinois agility test

Give two practical examples of balance.

gymnastics, martial arts

Give a suitable test for balance.

stork stand test

Give two practical examples of coordination.

badminton, golf

Give a suitable test for coordination.

wall throw test

Give two practical examples of reaction time.

sprinting, table tennis

Give a suitable test for reaction time.

ruler drop test

What does SOPR (the principles of training) stand for?

specificity, overload, progression, reversibility

What does FITT (optimisation of training) stand for?

frequency, intensity, time, type

What are the three main types of training?

continuous training, fartlek training, interval training

What four types of training can be classified as interval training?

circuit training, weight training, plyometrics, HIIT

What are the five components of a warm-up?

pulse raising, mobility, stretching, dynamic movements, skill rehearsal

What are the two main physical benefits of a warm-up?

increasing muscle temperature and increasing heart rate

What are the two components of a cool-down?

low intensity exercise and stretching

What are the three main physical benefits of a cool-down?

returning to the resting state, gradual lowering of heart/breathing rates, stretches muscles

Give five ways to minimise the risk of injury during exercise.

using PPE, correct clothing/footwear, appropriate level of competition, lifting and carrying equipment safely, using a warm-up and cool-down