Ch 8: Elements of Fitness Flashcards
What are the components of fitness?
- Cardiovascular Endurance - the measure of the cardiovascular system’s ability to perform over an extended period.
- Muscular Strength - the measure of force produced by a muscle or muscle group.
- Muscular Endurance - the measure of a muscle or muscle group to continuously exert force against a resistance over time.
- Flexibility - the measure of the range of motion for a muscle and its associated connective tissue at a joint or multiple joints.
- Body Composition - the physical makeup of the body considering fat mass and lean mass.
List the essential elements of a comprehensive fitness program.
- The warm-up
- Flexibility training
- Core training
- Balance training
- Reactive training
- Resistance training
- Cardiorespiratory training
- The cooldown
*I would add mobility to this
Why are warm-ups necessary prior to physical activity?
Warm-ups are needed to prepare the body for activity and training. There are many types of warm-up that can be done, but they will all typically increase blood flow, respiration, body temperature, and neurological activation of the major muscle groups. All training sessions need to include some form of warm-up so that the body can be optimally prepared for activity.
Know the different forms of warm-ups.
- General Warm-ups - these are nonspecific, lower intensity activities which include things like dynamic stretching and light cardio to simply increase blood flow, respiration, and body temps.
- Specific warm-ups - these will have similar effects of general warm-ups, but will include movements used to prepare the body for a sport or specific exercise.
What is the most well-known form of flexibility training?
Static Stretching - this is the ideal form of flexibility training for the cool down. It has the muscle lengthened and held in the lengthened position for some time.
What are the muscles of the core and lumbopelvic hip complex?
GGG HH ERR HQ TIE MP
gluteus medius
gluteus minimus
gluteus maximus
Hip adductors
hip flexors
erector spinae
rectus spinae
rectus abdominus
hamstring complex
quadriceps
transverse abdominus
internal obliques
external obliques
multifidus
pelvic floor muscles.
Balance training
Exercises to strengthen the stabilizer muscles and prime movers of the core and legs to improve dynamic stability
How does abdominal bracing work?
Abdominal bracing involves the activation of the trunk muscles to support the spine. It should be utilized during exercise to help strengthen the core. The muscles of the trunk being activated will support the spine and hold the pelvis in a neutral position.
What are the benefits of balance training?
- improved static and dynamic stability,
- reduced incidence of recurrent ankle injury,
- reduced low back pain (with core training), and
- reduced joint pain (with strength training).
What is Reactive Training?
This form of training involves quick and powerful movements with an eccentric action followed by immediate concentric contraction. Athletic training is associated with this form of training, which means there is an emphasis on speed, agility, and quickness training.
benefits associated with reactive training?
- Improvements in sprint performance, jumping performance in countermovement, and continuous jumping similar to bounding.
- Improvements in power performance during sports.
- Improvements in VO2 max, agility, visual vigilance, and cognitive performance.
- Increased time to exhaustion.
- Improvements in muscular strength for movements in all directions.
- Improvements in body composition, cardiovascular, aerobic, and anaerobic fitness, strength, agility, and performance-related measures for athletes.
- Improvements in measures of functional ability.
- Improvements in balance.
- Improvements in efficiency in reception and brain signal processing.
- Enhancements in development of all motor skills.
- Reduced time to reaction.
What are the steps to the box drill?
- Start next to cone 1
- Sprint to cone 2
- Side shuffle to cone 3
- Back-pedal to cone 4
- Finish by turning and sprinting past cone 1
How does the stretch-shortening cycle work? With which type of training is this associated?
Occurs during plyometric training.
The cycling between the eccentric action of a muscle and the concentric action of the same muscle. The cycle starts with the eccentric phase, where the muscle stores energy, followed by amortization phase, and then ending with the concentric contraction phase where the stored energy is released, and the contraction force is enhanced.
What are the benefits of plyometric exercise?
- improved intermuscular coordination,
- increased muscle size,
- improved storage and use of elastic energy,
- increased active muscle working range,
- enhanced involuntary nervous reflexes,
- increased muscular pre-activity, and
- enhanced motor coordination.
What is plyometric training?
Reactive training seeking maximum force in the shortest amount of time.
What is Resistance Training?
Resistance Training is also known as strength training, and it involves exercises with the desire to increase strength, endurance, muscle size, or power. Resistance training needs to be tough enough to actually tear down the muscle fibers and tell the body to change and make it easier for the next time.
Explain DOMS
When resistance training tears down the muscles to a great enough degree, people will often experience a set of symptoms known as DOMS, or delayed onset muscle soreness.
This happens when there is significant tearing down of the muscle, or introduction to training that the body is not already familiar with. DOMS has significant muscle soreness and pain which can affect movement patterns for days after exercise.
Explain interval training and high-intensity interval training.
Interval training: Training that varies between high- and low-intensity work to challenge the cardiorespiratory system.
HIIT: Interval training with short intervals at near maximum effort and less intense recovery periods. HIIT segments are usually 10 - 45 seconds while working at 85% VO2 max or more. There is usually only 10 minutes or less of actual high-intensity work at>=85% of V02 max
What are the benefits of interval training?
Increases in oxidative capacity of skeletal muscles
Strengthening of the left ventricle
Increase in stroke volume
Improvement in peripheral vascular structure and function (veins and arteries in the arms, legs, hands, and feet)
What is the significance of a cooldown?
Post-activity cooldowns have both physiological and mental benefits. Taking the time to relax, slow down, and reduce exercise resistance prior to ending a training session will allow for the body temp, blood pressure, heart rate, and breathing rate to reach a closer to normal level. During the cool down would be the best time to also do some static stretching and self-myofascial release.
Mentally, cool downs will allow exercisers to focus their energy, recap on the workout, and prepare for recovery and the remainder of the day.
