Paper 1 - Physical Training
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Name 4 components of fitness.
Cardiovascular endurance Agility Reaction time Speed Balance Strength Power Flexibility Co-ordination Muscular endurance
What does SPORT stand for?
Specificity Progressive overload Reversibility Tedium
What does FITT stand for?
Frequency Intensity Time Type
How do you calculate maximum heart rate?
Maximum heart rate = 220 - age
What are the 4 stages to a warm up?
Pulse raiser Stretching Skills practice Mental stratergies
What are the 3 stages to a cool down?
Heightened breathing rate Reduction in activity level Stretching
What are the benefits to warming up?
Increases body temperature Increases range of movement Increases oxygen intake Reduces risk of injury
What are the benefits of cooling down?
Helps the body to recover from the effects of exercise Remove lactic acid and carbon dioxide Helps to prevent and reduce the effects of DOMS
What is Tedium?
Making sure the training doesn’t become boring.
What is circuit training?
A number of activities at different stations, the athletes move between each station with periods of rest between exercises.
What is continous training?
Physical activity which involves prolonged periods of aerobic exercise.
What is fartlek training?
Interval exercise performed on different terrains, at different speeds or with different periods of work and rest.
What is high-intensity training?
Intermittent periods of high-intensity exercise with periods of recovery or low-intensity exercise.
What is weight training?
Weights are lifted in a series of movements which target different muscle groups and allow the adaptation of the muscle.
What is plyometric training?
An eccentric contraction is performed and followed by a larger, concentric contraction.
What fitness components does circuit training improve?
All fitness components.
What training improves cardiovascular endurance?
Continous training Fartlek training High-intensity training
What training improves muscular endurance?
Continous training Fartlek training High-intensity training Weight training
What training improves power?
Weight training Plyometric training
What improves flexibility?
Static Stretching
What training improves strength?
Weight training
Name and explain the 2 training zones.
Aerobic = 60-80% of maximum heart rate Anaerobic = 80-90% of maximum heart rate
What are the benefits of high altitude training?
Can be useful for athletes who works aerobically. Improves cardiovascular endurance at sea level.
What are the limitations to high-altitude training?
Benefits to high-altitude training are not long-lasting. Altitude sickness can be experienced. Not very accessible.