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GCSE Physical Education > Training > Flashcards

Flashcards in Training Deck (38)
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1
Q

A sprinter responding to the starter’s pistol is an example of ______________

A

Explosive strength

2
Q

Define flexibility

A

The range of movement around a joint

3
Q

One short, sharp burst of energy such as jumping for a slam dunk in basketball is known as ___________

A

Explosive strength

4
Q

What is cardiovascular endurance?

A

The ability for the body to supply oxygen to the working muscles for long periods at medium intensity, such as in a marathon

5
Q

What is dynamic strength?

A

The ability of your muscles to work for long periods without fatigue, such as a footballer being able to perform in extra-time

6
Q

This is the ability to put 2 or more movements together smoothly and accurately

A

Coordination

7
Q

Define balance and give a definition from gymnastics

A

Balance is being able to remain stable whether moving or still.
An example is a gymnast remaining stable while performing a cartwheel on the beam

8
Q

Give an example of static strength from gymnastics

A

A gymnast holding the crucifix position. His muscles are working but not changing length

9
Q

Define agility and give an example from basketball

A

Agility is the ability to change direction quickly.

A basketballer uses this when changing direction and dribbling hands when performing a crossover

10
Q

What is VO2 max?

A

The volume of oxygen a performer can use in a minute. It is a measurement of cardiovascular endurance

11
Q

List the 3 training seasons

A

Pre season
Peak season
Post season

12
Q

Name the 4 parts of a training session

A

Warm up
Fitness phase
Skill phase
Cool down

13
Q

What would a performer do in the fitness phase of a training session?

A

Use one of the training methods

continuous/fartlek/circuit/interval/weight

14
Q

What is the difference between a repetition and a set in weight training?

A

A repetition is how many times you repeat an exercise.
A set is a group of repetitions. You normally have a short rest in between sets
eg 2x20 means 2 sets of 20 repetitions

15
Q

List the principles of training

A
Specificity (Muscles, Energy systems, Skills)
Progression
Overload (Frequency, Intensity, Time)
Reversibility
Time
16
Q

List the components of specific fitness

A
Agility
Balance
Coordination
Static/explosive/dynamic strength
Flexibility
Cardio-vascular endurance
Reaction time
Speed
17
Q

Define general fitness

A

The ability to carry out every day tasks without fatigue

18
Q

How would you increase the intensity of interval training?

A

More repetitions
More sets
Less rest
Longer work period/distance

19
Q

What does frequency mean in training?

A

How often you train (per week)

20
Q

How would you increase the intensity of fartlek training?

A

Longer time running
More sprints
Less walking

21
Q

This is working for at least 20mins aerobically between 60-80% of your maximum heart rate. Involves running, swimming, cycling or rowing

A

Continuous training

22
Q
How would you arrange weight training to develop explosive strength?
Load
Repetitions
Sets
Rest
Speed of movement
A

Load Heavy (60-80%max)
Repetitions Few 4-6
Sets 3-4
Rest High 2-3 mins between sets
Speed of movement Fast

23
Q

What is a training programme?

A

A series of sessions that include overload. Normally at least 3 sessions per week for 4-6 weeks.

24
Q

Explain how improved flexibility would help improve a sprinter’s performance

A

Greater hip flexibility would result in a longer stride which would mean a more efficient performance and faster times. It would also decrease the chance of injury.

25
Q

How is circuit training organised?

A

A circuit is a series of exercises, called stations. Performers complete each station for a set period of time then move to the next station. They complete a number of circuits per session. Exercises can be fitness (eg press ups) or skills (eg dribbling) based.

26
Q

How would overload be used in circuit training?

A

Frequency- more times per week
Intensity- more stations, more circuits completed, less rest between stations
Time- more time per station

27
Q

Identify the aerobic and anaerobic training zones

A

Aerobic- 60-80% HRmax

Anaerobic- +80% HRmax

28
Q

A goalkeeper in football would be more likely to train aerobically/anaerobically

A

anaerobically

29
Q

In the principles of training, what does the terms specificity mean?

A

You get what you train for.You must train the same muscles, energy systems and skills as your sport!

30
Q

What does plateau mean?

A

When your body adapts to the training (progression) your improvements stop. You then need to use overload to improve further

31
Q

This occurs if a performer stops their training, often due to injury

A

Reversibility

32
Q

You need to change your training every 4-6 weeks to prevent this

A

Tedium

33
Q

Describe interval training

A

Anaerobic training (+80%HRmax) involving set periods of work and rest. Organised into repetitions/sets/rest

34
Q

Give 3 types of activities that might take place during the skills phase of a football training session

A

Individual skills practise (eg passing/shooting/dribbling)
Small sided games (2v2, 3v3 3v2 etc)
Full sided matches

35
Q

This is how hard you train, measured by heart rate

A

intensity

36
Q

This is how long you train for

A

time (or duration)

37
Q

Progression means

A

Gradually increasing your training as your body adapts to it

38
Q

This is a mild poison that is a waste product of anaerobic respiration

A

Lactic acid