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Kin 150 - Gymnastics foundations > Chapter 4 - Fitness > Flashcards

Chapter 4 - Fitness Flashcards

1
Q

What should participants develop greater fitness in? (8)

A 
Agility
Balance
Coordination
Endurance
Flexibility
Power
Spatial Awareness
Strength
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2
Q

What does the body respond to? and what tissues prepare themselves for these future stresses?

A

Physical Stimuli

  • bones
  • ligaments (connect bones to bones)
  • muscles
  • tendons (muscle to bones)
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3
Q

What are the 4 physcial components of fitness for and what do they exist for?

A 
ESPF is for the things that muscles do when stimulated.
E-ndurance
S-trength
P-ower
F-lexibility
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4
Q

What are the 4 S’s?

A

Stamina
Strength
Speed Strength
Suppleness

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5
Q

What is endurance(stamina)?

A

Endurance is the ability of muscle fibres to resist fatigue. It can be improved by repetitions (15).

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6
Q

What is Cardiorespiratory Endurace?

A

ability of the heart, vessels and lungs to deliver blood and oxygen to the muscles, this is developed with vigorous activity.

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7
Q

What is muscle strength?

A

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)

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8
Q

What are the three muscle contractions?

A

Isometric
Concentric
Eccentric

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9
Q

What is an isometric state contraction?

A

When the muscle contracts and there is no change in its length.

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10
Q

What is a concentric state contraction?

A

When the muscle contracts and shortens.

cOncentric=shOrten

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11
Q

What is an eccentric state contraction?

A

When the muscle contracts and lengthens.

Eccentric=lEngthens

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12
Q

What is Power?

A

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.

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13
Q

What is Flexibility?

A

Flexibility is the range of motion about the joints that the muscles cross. Flexibility is trainable.

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14
Q

What does R.O.M stand for?

A

Range of motion

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15
Q

What are the two types of R.O.M?

A

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
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16
Q

True or False: Over-strething achieves good active ranges.

A

False, Over-stretching does NOT achieve good active ranges

17
Q

What is a muscle fibre?

A

A long thin cell ~ the size of human hair, ability to shorten (contract) when a neural signal stimulates it.

18
Q

How do muscle fibres contract?

A

The muscle shortens because of contractile filaments (proteins) sliding over each other

19
Q

What are the two types of muscle fibres and what is the difference?

A

1) Fast twitch fibres: contract very fast, run out of energy very quickly
2) contract slowly but do not fatigue as fast

20
Q

What are the four motor components?

A
  • agility
  • balance
  • coordination
  • spatial orientation
21
Q

True or False: Motor components of fitness are trainable given appropriate stimuli.

A

True

22
Q

What is agility?

A

capacity to move the body quickly and efficiently from position to position and place to place, it is enhanced by repetitive activities.

23
Q

What is Balance?

A

Ability to hold stationary positions and to move while in a dynamic balance, relies on kinestetic sense

24
Q

What is the kinesthetic sense?

A

comprised of 2 parts:

1) Proprioceptive System
2) Vestibular System

25
Q

What does the Proprioceptive System do?

A

signals where your limbs are relative to your body

26
Q

What does the Vestibular System do?

A

signals where your body is in space

27
Q

What are the three main types of coordination?

A

Hand-eye
whole body
foot-eye

28
Q

What is spatial orientation?

A

Ability to know what the body is doing relative to itself, its surroundings and space

29
Q

What is PNF stretching?

A

stretching where you relax the muscle then contract, and repeat, each time trying to push further, this is how you trick stretch reflex

30
Q

What is static stretching?

A
  • elongating the tissue
  • goes to the point of mild discomfort
  • frequent reps

Kin 150 - Gymnastics foundations (12 decks)

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