Chapter 4 - Fitness Flashcards
What should participants develop greater fitness in? (8)
Agility Balance Coordination Endurance Flexibility Power Spatial Awareness Strength
What does the body respond to? and what tissues prepare themselves for these future stresses?
Physical Stimuli
- bones
- ligaments (connect bones to bones)
- muscles
- tendons (muscle to bones)
What are the 4 physcial components of fitness for and what do they exist for?
ESPF is for the things that muscles do when stimulated. E-ndurance S-trength P-ower F-lexibility
What are the 4 S’s?
Stamina
Strength
Speed Strength
Suppleness
What is endurance(stamina)?
Endurance is the ability of muscle fibres to resist fatigue. It can be improved by repetitions (15).
What is Cardiorespiratory Endurace?
ability of the heart, vessels and lungs to deliver blood and oxygen to the muscles, this is developed with vigorous activity.
What is muscle strength?
The maximum force a muscle can generate in one contraction. it is improved by doing the muscles maximum of repetitions (depends on the particular person)
What are the three muscle contractions?
Isometric
Concentric
Eccentric
What is an isometric state contraction?
When the muscle contracts and there is no change in its length.
What is a concentric state contraction?
When the muscle contracts and shortens.
cOncentric=shOrten
What is an eccentric state contraction?
When the muscle contracts and lengthens.
Eccentric=lEngthens
What is Power?
Power is both strength and speed, it is a measure of how fast we can generate maximum force. This can be improved by doing activities very quickly.
What is Flexibility?
Flexibility is the range of motion about the joints that the muscles cross. Flexibility is trainable.
What does R.O.M stand for?
Range of motion
What are the two types of R.O.M?
Passive: stretching the muscle using an external force (ex. another person, the wall), must do until you experience mild discomfort
Active: using internal force of muscle contraction - do an overload of reps.
- these should not be more than 10-15 degrees different
True or False: Over-strething achieves good active ranges.
False, Over-stretching does NOT achieve good active ranges
What is a muscle fibre?
A long thin cell ~ the size of human hair, ability to shorten (contract) when a neural signal stimulates it.
How do muscle fibres contract?
The muscle shortens because of contractile filaments (proteins) sliding over each other
What are the two types of muscle fibres and what is the difference?
1) Fast twitch fibres: contract very fast, run out of energy very quickly
2) contract slowly but do not fatigue as fast
What are the four motor components?
- agility
- balance
- coordination
- spatial orientation
True or False: Motor components of fitness are trainable given appropriate stimuli.
True
What is agility?
capacity to move the body quickly and efficiently from position to position and place to place, it is enhanced by repetitive activities.
What is Balance?
Ability to hold stationary positions and to move while in a dynamic balance, relies on kinestetic sense
What is the kinesthetic sense?
comprised of 2 parts:
1) Proprioceptive System
2) Vestibular System
What does the Proprioceptive System do?
signals where your limbs are relative to your body
What does the Vestibular System do?
signals where your body is in space
What are the three main types of coordination?
Hand-eye
whole body
foot-eye
What is spatial orientation?
Ability to know what the body is doing relative to itself, its surroundings and space
What is PNF stretching?
stretching where you relax the muscle then contract, and repeat, each time trying to push further, this is how you trick stretch reflex
What is static stretching?
- elongating the tissue
- goes to the point of mild discomfort
- frequent reps
