The Principles of Training in Sport (AQA GCSE Physical Education (PE)): Flashcards

Type is the kind of training the person takes part in, for example circuit training or continuous training.

A gymnast focuses on strength and flexibility in their training, as they do not need to train for endurance.

The four principles of overload follow the FITT guidelines.

False.

Overload must be applied gradually and at a manageable rate. Too much overload too quickly can result in burnout or injury.

It focuses on strength and endurance for long-distance running, and builds cardiovascular fitness — the exact demands of the event.

The distance of the training runs gradually increases week by week, for example from 7 miles to 8, then 9, then 11.

If the runner stopped or slowed down their training, their progress would be reversed and their muscles and cardiovascular fitness would weaken.

By being varied — adding activities such as strength training, yoga and interval training between the long runs.

It can result in burnout or injury.

It limits improvement, as the body is not pushed enough to adapt.

To find the perfect balance for optimum improvement — enough to force adaptation, but not so much that it causes burnout or injury.

By increasing how often they train, for example adding an extra session each week.

By training harder, for example running faster, lifting heavier weights or increasing the number of hill sprint repetitions.

By making each session longer, for example increasing a Fartlek session from 30 minutes to 60 minutes.

By changing the kind of training used, for example adding cross training such as cycling or swimming alongside running.

Including rest days in a training plan allows the body time to recover and adapt.

False.

An effective programme applies all of the principles — specificity, progressive overload, reversibility and tedium — together.

• Circuit training

• Continuous training

• Fartlek training

• Interval training (HIIT)

• Static stretching

• Weight training

• Plyometric training

Circuit training involves various exercises repeated at different stations in a circuit. The content can be altered to improve different components of fitness.

• Space available

• Equipment available

• Number of circuit stations

• Work : rest ratio

• Number of repetitions

Continuous training is sustained exercise at a constant rate, or steady state, without rests, involving aerobic demand for a minimum of 20 minutes.

Continuous training involves aerobic demand for a minimum of 20 minutes.

Fartlek training varies the speed, the terrain and the work : recovery ratios during a session.

Interval training involves periods of exercising hard, interspersed with periods of rest or low intensity exercise.

Static stretching is a way of stretching to increase flexibility, held isometrically for up to 30 seconds using correct technique.

Weight training involves lifting a weight — body weight, free weights or resistance machines — with the choice depending on the fitness aim.

Plyometric training uses exercises such as bounding and depth jumping to increase power.

An eccentric contraction (the muscle lengthening under tension when landing) is followed by a larger concentric contraction, as elastic energy stored in the muscle fuels the jump upwards.

Advantage: the circuit can be tailored to different fitness levels and can train different components.

Disadvantage: it needs a large space and may require specialist equipment.

Advantage: improves aerobic fitness and needs little or no equipment, so it is cheap.

Disadvantage: it is repetitive and boring, and injuries are more common due to the repetitive motion.

Advantage: it is more varied than continuous training and can be adapted to individual needs.

Disadvantage: it requires high motivation, and it is hard to assess whether the performer is working at the correct intensity.

Advantage: quick and easy to set up anywhere with no specialist equipment, and works both energy systems.

Disadvantage: it requires high motivation, and injury can occur if rest intervals are not properly timed.

Advantage: improves flexibility, which helps prevent injury, and almost anyone can do it.

Disadvantage: stretching the whole body is time-consuming, and overstretching can cause injury.

Advantage: easily adapted to specific needs, and improves strength and power.

Disadvantage: may need specialist equipment and gym membership, and injury can occur if technique is incorrect.

Advantage: increases power, targets specific muscle groups and needs no equipment.

Disadvantage: injury can occur due to the high impact and stress placed on muscles and joints.

Continuous training, because it develops the aerobic fitness and endurance needed to sustain running over a long distance.

False.

Fartlek training uses varying speeds and terrain. It is continuous training that is carried out at a constant rate.

A training threshold is the level of training that puts enough stress on the body systems to induce change and improve performance, while remaining safe and not causing injury.

220 − the performer's age, in beats per minute.

Maximum heart rate is calculated as 220 minus the performer's age.

60–80% of maximal heart rate.

80–90% of maximal heart rate.

Maximum heart rate = 220 − 20 = 200 bpm

Lower threshold = 0.6 × 200 = 120 bpm

Upper threshold = 0.8 × 200 = 160 bpm

Aerobic training zone = 120–160 bpm

Maximum heart rate = 220 − 40 = 180 bpm

Lower threshold = 0.8 × 180 = 144 bpm

Upper threshold = 0.9 × 180 = 162 bpm

Anaerobic training zone = 144–162 bpm

A one rep max is the heaviest weight a performer can lift for one full repetition.

Lift a weight for one repetition. If successful, rest and increase the weight, repeating until they can no longer complete one full rep. The last weight successfully lifted is the one rep max.

Above 70% of one rep max, with a low number of repetitions — approximately three sets of 4–8 reps.

Below 70% of one rep max, with a high number of repetitions — approximately three sets of 12–15 reps.

By altering the time spent at each station, the rest between stations, and the content of each station.

So that training is hard enough to cause improvement while remaining safe and not leading to injury.

False.

High weight with low reps develops strength and power. Low weight with high reps develops muscular endurance.

• A warm up should be completed

• Overtraining should be avoided

• Appropriate clothing and footwear worn

• Taping/bracing used as necessary

• Hydration maintained

• Avoid overstretching and bouncing

• Correct technique used

• Appropriate rest between sessions

It increases muscle extension and joint range of motion, reducing the risk of injury.

So the training is relevant to the performer's goals, for example continuous training for improving aerobic capacity.

If the intensity is too high — for example weights that are too heavy — the performer risks injury through overtraining.

It provides enough protection and support for the activity.

It should allow the full range of motion required for the activity.

By performers with existing injuries, to support a weakness.

To replace the fluids lost through sweating.

Overstretching is stretching a muscle beyond its normal limits, or repeating the same stretch too many times.

Bouncing in and out of a stretch produces a jerky movement. Stretching movements should be smooth and gradual.

Spotters should be present, and the lifter's back kept straight when lifting heavy weights.

Enough rest must be allowed between training sessions to let the body recover.

False.

Overtraining should be avoided, and appropriate rest between sessions is needed to allow the body to recover.

Carrying out training in places 2000 m or more above sea level, in order to improve performance in aerobic activities.

The concentration of oxygen in the air is lower than it is at sea level.

Less oxygen enters the blood, so the body compensates by increasing the production of red blood cells.

At high altitude the body compensates for the lower oxygen by producing more red blood cells.

Their blood can carry more oxygen than normal, which aids aerobic performance.

Performers in aerobic or endurance events, such as long distance runners.

Sprinting is an anaerobic discipline, so an increased oxygen carrying capacity does not improve performance.

Most performers need to travel in order to train at altitude, which disrupts their normal routine.

Training at altitude is very challenging, so many athletes end up training less than they would at sea level.

Red blood cell count returns to normal within a few weeks of returning to low altitude.

• No benefit to anaerobic performers

• Performers must travel, disrupting routine

• Athletes may train less and lose fitness

• Some suffer altitude sickness

• Benefits are short-lived

False.

It benefits aerobic and endurance performers, but is of no benefit to those in anaerobic disciplines such as sprinting or long jump.

• Pre-season/preparation

• Competition/peak/playing season

• Post-season/transition

To build general/aerobic fitness as well as working on specific fitness needs.

To maintain fitness levels and work on specific skills.

Rest and light aerobic training to maintain a level of general fitness.

So they can shift the focus of their training with each season and reach peak performance at the right time.

Building aerobic fitness with distance running, while also working on strength training.

Distance training rides to build aerobic fitness, while also developing strength and endurance for hill cycling.

Rugby lineouts, netball shooting or passing skills in football.

• Prevents loss of motivation from overtraining and fatigue

• Allows recovery from injury

• Stops fitness gained earlier from dropping too low

Low intensity aerobic training, and maintaining flexibility.

The fitness gained during the pre-season and peak season would drop too low.

The season in which a performer aims to maintain fitness and work on specific skills is the competition season.

False.

The time of year at which a season falls differs between sports. A skier's peak season is very different from a sprinter's.

• Gradual pulse-raising activity

• Stretching

• Skill-based practices/familiarisation

• Mental preparation

It increases the oxygen supply to the working muscles and raises body temperature.

It increases the range of motion at the joints and the ease with which muscles can extend, reducing the risk of injury.

It rehearses relevant movements through the whole range of motion and increases effort towards competition level.

A netball team practising a series of passes or half-court drills.

It allows psychological preparation and raises arousal to a level that improves performance.

Deep breathing, positive self-talk or listening to music.

• Raised body temperature

• Increased range of movement

• Gradual increase of effort to full pace

• Psychological preparation

• Practice of movement skills

• Injury prevention

• Maintaining elevated breathing and heart rate

• Gradual reduction in intensity

• Stretching

High blood flow to the muscles is maintained, which allows the removal of waste products such as lactic acid and carbon dioxide.

It increases blood flow to aid recovery and helps to prevent DOMS.

• Allows the body to recover

• Removes lactic acid, CO₂ and waste products

• Prevents delayed onset muscle soreness (DOMS)

A warm up uses dynamic stretching, such as high knees or lunges. A cool down uses static stretching, held for a short time such as a 30 second hamstring stretch.

A cool down should include a gradual reduction in intensity so that heart and breathing rates come down slowly.

False.

A warm up should begin with gradual pulse-raising activity, allowing a gradual increase of effort to full pace.