Chapter 3 - Physical Training Flashcards
What is health
State of complete, physical and mental well-being
What is fitness
The ability to meet the demands of the environment
What are the 11 components of fitness
Cardiovascular fitness Strength Muscular endurance Flexibility Body composition Speed Agility Balance Coordination Power Reaction time
What are the main fitness tests
Harvard step Illinois run 1 min press/sit up 30m sprint Grip dynamometer Sit and reach Vertical jump
What are the principals of training
Specificity - to a component of fitness and activity
Individual - to a person’s ability based on fitness
Progressive overload - increase intensity
How do you plan a PEP
Frequency
Intensity
Time
Type
How do you work out maximum heart rate
220 - age = MHR
What is the aerobic and anaerobic zones
Aerobic = 60-80% MHR Anaerobic = 80-90% MHR
What are the 6 training methods
Continuous Fartlek Interval Resistance Circuit Plyometric
What is the difference between a sprain and strain
Sprain = ligament Strain = tendons
What are the types of fractures
SIMPLE - under the skin
STRESS - small cracks
COMPOUND - tears skin
How do you treat injuries
Rest
Ice
Compression
Elevation
What are the 6 PED’s
- Beta blockers = control heart rate
- Stimulants = increase alertness
- Diuretics = weight loss
- Peptide hormones = increase blood cells or growth
- Narcotic analgesics = kill pain
- Anabolic steroids = simulate testosterone
