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Flashcards by AsimAli Rehman , updated more than 1 year ago
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Created by AsimAli Rehman
over 5 years ago
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| Question | Answer |
| What do levers consist of? | Fulcrum Effort load |
| What is a fulcrum? | The fixed point or pivot. |
| What is the effort? | the point where the force (effort) is applied. |
| What is the load? | -the point where the weight/resistance is coming from. |
| F L E 1 2 3 E A B | lever systems |
| What is a first class lever? | This is a lever where the fulcrum (pivot) is in the middle. Eg. Tricep extension First class levers can have high or low mechanical advantage. |
| Example of a first class lever? | |
| What is a second class lever? | When the load is in the middle. Eg. when you tip toe. |
| Example of a second class lever? | Ankle joint. Second class levers tend to increase the effect of the effort force. They always have a high mechanical advantage. |
| what is a third class lever? | When the effort is in the middle. Eg. Bicep curl during flextion/bat lift in cricket Third class levers always have a low mechanical advantage. |
| Example of a third class lever? | Bicep curl |
| what is the load/resistance arm? | The distance from the load to the fulcrum is known as the load arm. |
| What is the effort arm? | The distance from the effort to the fulcrum is known as the effort arm. |
| How to calculate mechanical advantage? | effort arm ÷ resistance arm |
| What is the sagittal plane? | -It is a vertical plane that divides the body into right and left sides. -S for Sides= Sagittal -Allows movment forwards and backwards Eg. Front somersaults. |
| What is the frontal plane? | - It is also a vertical plane but this divides the body into front and back. - Allows movement sideways. - Eg. Goalkeeper and cartwheel. |
| what is the transverse plane? | -It is a horizontal plane that divides the body into upper and lower halves. - T for TuT = balley |
| Axes of the body | longitudal axis= transverse plane Transvers axis= sagittal plane Sagittal axis= frontal plane |
| planes & axis combined | - Movement in the sagittal plane about the transverse axis allows for front somersaults or forward roll. - Movement in the frontal plane about the sagittal axis allows for cartwheels. - Movement in the transverse plane about the longitudal axis allows for a 360 degree twist. Eg. Discus thrower |
| What is health? | Health is defined as a state of complete mental, physical and social well-being. |
| what is fitness? | Is defined as the ability to meet the demands of the enviroment. |
| impacts of fitness and health | - Increased fitness levels have an affect on health through: Reducing he chances of illness and disease Better sleep patterns Improving posture - High levels of fitness can in turn have a positve impact on performance. - Lack of exercise can also negatively impact health and fitness/performance |
| What is agility and how can it be trained? | is the ability to change direction at speed. Eg: a cross over in basketball The illinois agility test. |
| What is balance and how can it be trained? | Is the ability of the performer to maintain their centre of mass over their base of support with minimal postural sway Eg. Handstand in gymnastics The stork balance test. |
| What is cardiovasular endurance and how can it be trained? | The ability of the heart and lungs to supply oxygen to the working muscles, over a long period of time. Eg. 10k runner Can be trained by doing the multi stage fitness test. |
| What is coordination and how can it be trained? | is the ability to move two or more body parts at the same time with accuracy. Eg. Batting in cricket to play a shot. The wall toss test. |
| What is flexibility and how can it be trained? | The range of movement at a joint. Eg. Splits in gymnastics. The sit and reach test. |
| what is muscular endurance and how can it be trained? | the ability to use voluntary muscles over long periods of time without fatigue. Eg. A rower The sit-up bleep test. |
| what is power and how can it be trained? | speed x strength The vertical jump test. |
| what is reaction time and how can it be trained? | the time between the presentation of a stimilus (sound) and movement Eg. Reacting when batting against 88-93 fast bowler. The ruler drop test. |
| What is muscular strength and how can it be trained ? | the ability to exert a large amount of force in a single maximum effort. Eg. Scrum in rugby. Handgrip dynamometer test. |
| What is dynamic strength? | over a long period of time (muscular endurance) |
| what is maximal strength and how can it be trained? | The greatest force that is possible in a single attraction. The one rep max test. |
| what is exsplosive strength? | this type of strength comes about when a burst of maximum effort is required. Eg. Batsmen hitting the ball in the last overs. |
| What is static strength? | when the muscles length stays the same. It is used to stabilise the body. Eg. A rugby scrum |
| what is speed and how can it be trained ? | the ability to move the limbs quickly Eg. Boxer The 30m sprint test. |
| Reasons for fitness testing and its limitations. | |
| What is progressive overload? | This principle involves working the body harder than normal and gradually increasing the amount of exercise you do. This makes our body adapt to the trainig levels and therefore getting fitter. |
| What is reversibility? | Is the process of an athletes body losing fitness levels. It is the opposite of progressive overload and can occur if training has stopped due to illness or injury. Unless you keep training, any fitness gains will be lost. |
| What is Tedium? | Using a variety if training methods (or exercise) relieves tedium to avoid boredom in training. When training becomes dull, it can lead to poor performance, activites should stimulate interest. |
| The FIIT principle | A |
| what is frequency? | How often we train. |
| What is intensity? | How hard we train Fitness gains are only achieved if the body systems work hard enough. |
| What is time? | how long we train for. To improve aerobic fitness training sessions should last longer and working heart rate should be between 60-80% maximum. |
| What is type? | What type of training used. Athletes should analyse our particular sport to know the fitness and skills they need. The training programme should include types of activity to develop these skills and fitness. |
| What is circuit training? | Is a series of exercises completed one after another. It is a very good way of developing strength, muscular endurance and power. Each station should work a different area of the body to avoid fatigue. |
| What component(s) of fitness does circuit training improve. | Circuit training improves both muscular endurance and cardiovascular fitness. |
| What are the advantages of circuit training? | Not exspensive and requires little or no equipment. Quick and easy to set up Can be adjusted to be made specific for certain sports ie. Cricket specific circuit |
| What are the disadvantages of circuit training? | Requires the athlete to have the motivation and drive to complete the set amount of repititions and sets. |
| What is continuous training? | This type of training involves a steady but regular pace at a moderate intensity which should last for at least 30 minutes. Eg. Running, walking, swimming, rowing or cycling. |
| What component(s) of fitness does coninuous training improve? | Continuous training trains cardiovascular endurance. |
| What are the advantages of continuous training? | specialist equipment not stictly necessary. Ideal for a beginner. Ideal when training on your own. |
| What are the disadvantages of continuous training? | Not suitable for groups of teams as it must be tailored by an individual. Doesnt improve anaerobic respiration. |
| What is interval training and high intensity interval training? | Interval training ivolves alternating between periods of work and periods of rest. High intensity fitness training (HIIT) involves alternating between short periods of intense work in anaerobic training zone and periods of 15s to 3mins at about 80-85% maximum heart rate. Short interval training with short periods of work no more than 15s at a close maximum heart rate. |
| What component(s) of fitness does interval training improve. | Interval training improves cardiovascular endurance. |
| What are the advantages of interval training? | Good for inexperianced performers and overall fitness. Trains aerobic/anaerobic fitness. |
| What are the disadvantages of interval training? | Can put alot of pressure on body that can lead to injury. Recovering from HIIT should and can be 48h long. |
| What is fartlek training? | Fartlek is a swedish word meaning 'speed play'. It involves periods of fast work with intermittent periods of slower work and therefore a form of interval training. It is completed outdoors so the varied terrain can be used by the performer to help them vary the speed and work rest ratio. Eg. running, with the performer changing between sprinting, jogging and walking. |
| What component(s) of fitness does fartlek training improve? | Fartlek training trains cardiovascular endurance. |
| what are the advantages of fartlek training? | No specilist equipment required. Ideal for someone training on their own. Helps a performer learn how to pace themselves and to understood their physical respones to changes in pace. |
| what are the disadvantages of fartlek training? | Not suitable for groups or teams. It is advanced form of training because the performer has to be experianced to ensure the workout is intense but not too much. It can be difficult to keep going, self motivation is required. |
| What is static streaching? | It involves holding a strech for upto 30s. The muscles contract isometrically during static streaching beacause they stay the same length throughout the strech. |
| What component(s) of fitness does static streaching training improve? | Static streching trains flexibility. |
| What are the advantages of static streaching? | Concentrates on a very specific component of fitness. |
| What are the disadvantages of static streaching? | Concentrates on just one type of streching. Due to time constraits the muscles to be streched have to be proiritised as there is generaly not enough time to strech all the muscles full. |
| What is weight training? | Involves the use of weights or resistance to cause adaptations of the muscles. There are 2 different types of weight training: free weight and resistance machines. |
| What component(s) of fitness does weight training improve? | Weight training imroves stength, power and muscular endurance depending on the weight lifted or the number of reps or sets. To develop strength or power you should lift a heavier weight, above 70% of your one rep max, for a low number of repititions. To develop muscular endurance you should lift a lighter weight below 70% of your one rep max, for a higher numb er of reps. |
| What are the advantages if weight training. | Can concentrate on specific muscles or muscle groups, if training needs require this. Can concentrate on strength and power or muscular endurance |
| What are the disadvantages of weight training? | Requires speacilist equipment. Incorrect technique can cause injury. A spotter is needed if you want lift loaded free weights. |
| what is plyometric training? | Involves high impact exercises that teach the muscles to perform their maximum contractions faster, to be mor |
| What component(s) of fitness does plyometric training improve? | Plyometric training trains power. |
| What are the advantages of plyometric training? | Require little or no equipment A short but high intensity workout Mimics the types of movements made in sports. |
| What are the disadvantages of plyometric training? | You must have three days of recovery between each plyometrics training sessions. The performer must have good levels of strength and muscular endurance before attempting plyometrics. Can cause stress on joints and muscle soreness. |
| What is altitude training? | Is an effective form of aerobic training. It particularly benefits endurance athletes and other athletes who have to perform aerobically, such as game players, but is of little or no value to performers who predominantly perform anaerobically, such as a sprinter. It is carried out at high altitude which is anywhere that is over 2000metres above sea and work aerobically for longer. |
| What are the immediate effects of altitude training? | Gravity is reduced which could aid jumping events. Increases the breathing rate. Decreases in Vo2 max. |
| What are the long term effects of altitude training? | Reduced stroke volume. Increases blood thickness. This can be negative as there is deacrese in blood flow to muscles. Increased capillarisation Reduced lactic acid tolerance. increased haemoglobin levels. |
| What are the advantages of high altitude training? | It increase the oxygen-carrying capcity of the blood because more red blood cells are created as their is less oxygen present at high altitude so reduces oxygen carrying capacity. Increased concentration of haemoglobin Better O2 transport Altitude training effect will last for upto 2 weeks. Useful when preparing for comp. |
| What are the disadvantages of high altitude training? | It can be difficult to complete Fitness can be lost or reduced. Altitude sickness Exspensive to set up due to travel and accomodation costs. Benefits can be lost quickly so will not benefit competition all year round. |
| How do you calculate maximum heart rate? | 220 - age |
| What is the aerobic training threshold? | 60% - 80% of maximum heart rate. |
| What is the anaerobic training threshold? | 80% - 90% of the maximum heart rate |
| How to calculate one repitition maximum (1RM)? | muscular strength: high weight x low repitition muscular endurance: low weight x high repititions |
| considerations to prevent injury | A |
| warm up used to prevent injury? | A thorough warm up should be completed using the 3 phases: pulse raiser, dynamic streaching, sport specific. |
| Why is a checking equipment used to prevent injury? | Checking equipment and facilites before use as it should not be broken or damaged and playing facilites should be checked for dangers and suitability. Failure to check this can result in injury. |
| Why the use of protective clothing and equipment? | Players in most sports wear protective equipment for the players safety and to prevent injury. In some sports it is compulsory to wear protective equipment. Eg: pads for cricketers |
| Any others used to prevent injury? | Taping or bracing should be used when neccesary. Eg: Boxers tape their wrists Hydration maintained throughout performance. Streaching should not be overstreached. Using the correct techniques will ensure performer safety. |
| Seasonal aspects | An athletes training programme needs detailed planning. The outline should consider competitions facilites availability and rest periods. This programme should create goals to get the athletes motivated. |
| Pre season / preparations | Pre season / preparations: Performers will work on building up aerobic fitness, strength and mobility. |
| Post season / transition | Rest will form a majority of this time. Flexibility and strength work will be maintained to keep the condition of the body. Light aerobic training will maintain general level of fitness. |
| Peak/competitive/playing season | Emphasis on speed and working at game related pace. Practise session will involve game situations amd tactical plays. Training sessions will also involve fitness drills to maintain a good fitness level. |
| What is the purpose of a warm up? | Injury prevention and increased range of movement. Increase core tempreture- gentle activity raises the bodys core tempreture. Prepares the mind to focus and prepare mentally. Gradual increase heart rate. |
| What are the stages of warm up? | Stage 1) pulse raser : involves gentle jogging and running. Stage 2) streaches : A number of exercises which are carried out in order to streach the major joints and muscles of the body. stage 3) Exercise specific drills: Stages involves the performer warm up specific skills to the event being completed. |
| What is the purpose of a cool down? | Allows the body to recover - streaching helps prevent the joints and muscles becoming sore and stiff. Prevents DOMS - a cool down stops the delayed onset of muscle soreness felt after exercise. Removes lactic acid, co2 , waste products. |
| What are the stages of a cool down? | Stage 1) The cool down is the final part of any session. It is a gentle aerobic work. Stage 2) Is to gently streach muscles. |
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