GSCE PE, Some key points
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- Created by: WStrudel
- Created on: 02-11-17 13:22
Immediate Effects after Exercise
Hot/sweaty/red skin Increase in depth and frequency of breathing Increased heart rate
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Short Term Effects after Exercise
Tiredness/fatigue Light headedness nausea aching/DOMS/cramp
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Long Term Effects after exercise
Body shape, improvements in specific components of fitness, build in muscule strength, hypertrophy of the heart, lower resting heart rate (bradycardia)
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What compents are involved in a lever system?
Fulcrum resistance applied force
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Mechanical advantage Formula?
Applied force arm divided by resistance arm
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What are the basic movements of the body and where do they occur?
flexion/extension at shoulder, elbow, hip and knee, abduction/adduction at the shoulder, rotation of the shoulder, plantar flexion/dorsiflexion at the ankle
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What are the planes and axes in the human body?
Frontal, transverse, sagittal, longitudinal, transverse, sagittal
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What is the definition of health?
A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
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What is the definition of fitness?
The ability to meet the demands of the environment
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Why may you have decreased fitness?
because of ill health, inability to train meaning a decrease in fitness
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Give an example of how you can have increased fitness, but ill health
unhealthy, but able to train meaning this increases fitness
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What are the components of fitness?
agility, balance, cardiovascualr endurance, coordination, flexibility, muscular endurance, power, reaction time, strength, speed
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What is muscular endurance?
The ability of muscles or groups of muscles to undergo repeated contractions without getting fatigue
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What is cardiovascular endurance?
The ability of the heart, blood and blood vessels along with the lungs to keep supplying oxygen in the bloodstream to the body to provide the energy to sustain physical movement and delay the onset of fatigue
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What is speed?
The maximum rate in which an individual is able to perform a movement or cover a distance in a period of time
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What is reaction time?
Time taken to initiate a response to a stimulus
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What is strength (maximal, static?
Stength is applying a force against a resistance, Maximal strength is the largest force posible in a single maximal contraction, static strength is applying a force against an immovable object
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What is power?
Product of strength and speed
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Give 5 examples of why we do fitness testing
identify strengths and weaknessess in a performance, to monitor improvement, to set goals, to inform training requirements, to compare against the national average, to show a starting level of fitness
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What are some limitations of fitness testing?
tests are often not sport specific, they don't replicate movements of activity, they don't replicate competitive conditions in sports, some don't use direct measuring (therefore inaccurate)
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What does the handgrip dynanometer test for?
strength
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What does the ruler drop test (test) for
reaction time
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What are the different types of training?
circuit, continuous, fartlek, interval/HIIT, static stretching, weight, plyometric
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What is fartlek training?
varying speed, terrrain and work:rest ratios (typically running or cycling)
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What is plyometric training?
exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power
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How do you calculate the anaerobic training zone?
80%+ of mhr
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What does the acronym S.P.O.R.T stand for (principles of training)?
Specificity, progressive overload, reversibility, tedium
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What does the acronym F.I.T.T stand for (progressive overload)?
Frequency, intensity, time, type
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How does high altitude training help to improve your cardiovascular endurance?
Less oxygen in the air and oxygen carrying capacity decreases, body compensates by making more red blood cells to carry oxygen
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How do you calculate your maximum heart rate (mhr)
220-age
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How do you calculate the aerobic training zone?
60-80% of mhr
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How do you calculate your one rep max in strength/power training?
70%+ of one rep max
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How do you calculate your one rep max in muscular endurance training?
70%- of one rep max
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Give 5 ways to prevent injury
A warm up should be included, taping/bracing at areas of weakness, hydration should be maintained, stretches shouldn't be overstretched or bounce, using the correct technique (lifting)
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What are the names of the three training seasons?
pre-season, competition season, post-season
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What happens during pre-season?
general/aerobic fitness, specific fitness requirements based off sport
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What happens during competition season?
maintain fitness levels, work on specific skills related to the sport
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What happens during post-season?
rest and light aerobic training to maintain a general level of fitness
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What should a warm-up include?
pulse raiser, stretches, skill-based activity, mental preparation
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What should a cooldown include?
maintain elevated breathing and heart rate, gradual reduction in intensity, stretching
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What are the benefits to warming up?
increase body temperature as respiration releases energy in the muscles, suppleness (increased range of movement), psycological preparation, practice of skills, injury prevention, gradual increase to game intensity
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What are the benefits of cooling down?
allows recovery for the body, removal of lactic acid and prevention of DOMS (delayed onset of muscle soreness, do follow up question on what DOMS is) prevents blood pooling
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What are the two types of data used?
qualitative and quantitative
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What type of data does quantative data deal with?
questionnaires, surveys (opinionated)
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What type of data does qualitative data deal with?
interviews, observations (numbers, factual)
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What are some of the ways you can present your data?
bar charts, line graphs, tables, pie charts
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What is the way we can remember how to remember what part of a lever sysytem goes in the middle?
1,2,3 FRE (first class lever has the Fulcrum in the middle, second class lever has the Resistance in the middle, and the third class lever has the applied force or Effort in the middle)
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What is dynamic and explosive strength?
Dynamic strength is muscular endurance, explosive strength is power
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Other cards in this set
Card 2
Front
Short Term Effects after Exercise
Back
Tiredness/fatigue Light headedness nausea aching/DOMS/cramp
Card 3
Front
Long Term Effects after exercise
Back
Card 4
Front
What compents are involved in a lever system?
Back
Card 5
Front
Mechanical advantage Formula?
Back
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