Flashcards
GCSE PE:Physical activity
Cards in this deck (29)
- 1Fitness tests 12 Min cooper run Test of: cardiovascular fitness Test used by:long distance runners for endurance activitiesHarvard step test
Test of: cardiovascular fitness
Test used by:-long distance runners
-for endurance activities - 2Treadmill test Test of:cardiovascular fitness Test used by:long distance runners/endurance activitiesHand grip test
Test of: muscular strength
Test used by: rock climbers - 3Sit and reach test Test of: flexibility Test used by:gymnasts and hurdlersIllinois agility run
Test of:agility
Test used by: basketballers and rugby plaers - 4Sargent jump test Test of: power (legs) Test used by: sprinters and rugby30 metre sprint
Test of:speed
Test used by: sprinters, rugby players - 5Standing broad jump Test of:power Test used by: sprinters and rugby playersThree ball juggle
Test of:hand-eye coordination
Test used by: tennis and netball players - 6Ruler drop test Test of: reaction time Test used by: sprinters and games playersStanding stork test
Test of: balance
Test used by :gymnasts - 7Principles of training: progressive overload -Must show an increase over time and it must be gradual so that injuries occur: -Progressive overload means gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury.Principles of training:specific
-Specificity means matching training to the particular requirements of an activity. - 8Principles of training:individual differences -This means matching the training to the requirements of the individual person.Rest and recovery
-rest is the period of time that is allowed for recovery to take place. - 9Principles of training -No matter how hard you train, the training you do must be appropriate for you to get the maximum benefit from it.Progressive overload
-Progressive overload must show an increase over time and it must be gradual so that no injuries occur.
-PO means gradually increasing the amount of work in training so that fitness gains occur, but without the potential for injury - 10Specificity -You must make sure that your training is appropriate for your sport.This is so that you are training the right muscles and body system, rather than other areas of fitness that will have little impact on your performance.Individual needs
-It is very important to make sure the training is appropriate for the person, as everyone is different. For example although two people might play the same position in football, if one has a higher level of fitness, they will not benefit from following a fitness programme designed for the less fit player. - 11Rest and recovery -REST is the period of time allowed for recovery to take place. -RECOVERY is the time required for the repair of damage to the body caused by training or competition.FITT (Frequency,Density,Time,Type)
-Frequency:how often you train, gradual increase
-Intensity:how hard you train, gradual increase
-Time:how long you train, gradual increase
-Type: this relates to specificity, type of training - 12Reversibility -This means that any improvement or change that takes place as a consequence of training, will be reversed when you stop training. Just as fitness can be increased through training, the benefits will be lost if training stops due to injury or holiday.
- 13Values of goal setting -motivation and feel-good factor -focus -standard Improved: -monitoring of progress -planning of training sessions (due to focus)SMART targets
S=Specific
M=Measurable
A=Achievable
R:Realistic
T=Time bound - 14Specific Your goal must be clear A vague idea (e.g. 'I must get better') is NOT specific enough or clear enough to provide the focus you need to bring about improved performance. e.g. To reduce the percentage of unforced errors in my passing from the centre third in netballMeasurable
In order to know if your goal has been met successfully, it must be something that can be measured.
e.g. To run 10K 3 seconds faster than my previous best - 15Achievable An achievable target means it is something that is possible for you to do. e.g. I currently run 100m in 14.30 seconds My goal is run 100m in 14.20 secondsRealistic
A realistic goal is one that is possible , given all the factors involved
e.g. I currently throw the javelin 30m , I am going to start an additional training session each week and my goal is to throw 35m by the end of this session. - 16Time-bound Goals must be assigned a time frame for completion e.g. my goal is too run 200m in 45 seconds by the 4th of July this year..
- 17Interval training This type of training has periods of intense activity, with breaks within the session to allow recovery. A typical session is usually made up of: -sets of high intensity work (sprints) -followed by rest or low intensity work -followed by high intensity work -followed by rest or low intensity work.Benefits:
-aerobic interval training will have the health benefits associated with this type of activity, e.g. weight loss due to burning calories.
-it is very flexible training method that can be used too improve health and fitness by altering the lengths of the rest periods.
-Although normally associated with powerful and explosive activities, it can be adapted to work on cardiovascular fitness by altering the lengths of the rest periods - 18Forms of interval training These include: -training on a track -circuit training -weight trainingAerobic and anaerobic
Aerobic-'with oxygen' (low intensity, longer duration activities)
Anaerobic- 'without oxygen' (short lived, explosive activities) - 19Continuous training Characteristics -be (preferably) for 20 minutes or longer -not involve any breaks during the sessionBenefits
improved:
-cardiovascular fitness
-muscular endurance
-Interval training is used more for anaerobic activities
-Continuous training is aerobic and is therefore used more for aerobic endurance-based activites - 20Fartlek training Characteristics -Changes of pace allow for recovery so performer can work maximally. -Fartlek training is continuous, but the changes in pace within the sessions mean that the performers work both aerobically (jogging) and anaerobically (running uphill)Benefits:
-Improves cardiovascular fitness and muscular endurance and reduces the chance of coronary heart disease. - 21Circuit training Can be used to develop all of the components of fitness depending on the nature of the stations included e.g. -sit ups for muscular endurance -shuttle runs for speed -dodging through cones for agility -balancing ball for balance-There are normally between 6 and 12 sessions
-The stations are organised in a circuit so once finished on one activity you can move to the next.
-Can be organised so that it is continuous, usually done with 30-60 second breaks (interval)
-Aerobic circuit training will have the health benefits associated with this type of activity, e.g. weight loss if overweight through burning additional calories.
-Can be both anaerobic and aerobic exercise - 22Weight training Characteristics -a form of interval training using weights -involves 'reps and sets'. The weight are lifted a number of times (reps), followed by a break before starting another set. -weight provides a resistance or load for the muscles to work againstBenefits
-Weight training can be used to develop fitness for many activities, the most obvious being those requiring POWER and strength.
For example:
-weight lifting
-rugby
-shot put
It can also be used for activities requiring MUSCULAR ENDURANCE, for example tennis. - 23Cross Training Cross training uses more than 1 type of training For example -Fartlek training on Tuesday -circuit training on Thursdays -Weight trainingBenefits:
Cross training is useful if you take part in:
-more than one activity
-an activity that is made up of different types of events
It can be used to:
-improve all round fitness
-add variety to training and therefore keep you motivated - 24Target zones: 220 - age =HMR The calculate 80 % and 60% of your HMR 80% is upper threshold of aerobic 60% is lower threshold of aerobic.
- 25Macronutrients -Macronutrients are the nutrients that we need to have in our diet in large quantities. We need them for ENERGY, GROWTH and REPAIR-Carbohydrates
Fats
-Proteins - 26Micronutrients Micronutrients are the nutrients that we need to have in our diet in small quantities. -Minerals and vitamins are micronutrientsMinerals and vitamins
-Each vitamin or mineral is good for different things. For example, you will often hear people talking about Vitamin C helping to keep you healthy and free from colds.
-Vitamins and minerals can help our immune system, as well as with general health and growth.
-Vitamins are found in fresh fruit and veg. - 27VITAMIN D -Found in dairy products, helps the body absorb the mineral calcium. CALCIUM -A mineral found in fairy products, keeps bone strongWater and fibre
-Water and fibre are not nutrients, but they are still essential components of a balanced diet.
WATER
Water prevents dehydration and is in most liquids and many foods
FIBRE
Fibre aids the digestive system and is found in foods such as cereals, vegetables and nuts - 28-For a average sized meal you should leave at least 2 hours before exercising -It can take up to 4 hours to consume a large meal.
- 29Vasoconstriction -Vasoconstriction means the blood vessels are constricted (squeezed) to make them smaller. -When you start to exercise, chemical changes trigger signals form your nervous system -These signals cause the blood vessels that supply the INACTIVE areas (e.g. digestive system) to CONSTRICT, reducing blood flow to these areas.Vasodilation
-Vasodilation means that the blood vessels are dilated to make them bigger.
-When you start to exercise, chemical changes trigger signals from your nervous system.
-These signals cause the blood vessels that supply the ACTIVE areas (the working muscles) to DILATE, increasing blood flow to these areas. This means that these muscles receive more oxygen and nutrients.
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- Flashcards on GCSE PE:Physical activity , created by bneale on 17/01/2015.
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