Chapter 5 Flashcards
What are the 5 components of skill fitness?
Balance Agility Coordination Reaction time Power
What 2 components does fitness consist of? Describe both
Physical components. Assessing physical performance capacities.
Skill components. Consist of neuromuscular components of fitness that are skill based.
What are the 7 components of physical fitness?
Strength Flexibility Speed Body composition Power Aerobic endurance Muscular endurance
Give a test to measure aerobic endurance
VO2max
What 3 factors of the body affect stamina?
Percentage of slow twitch fibres, mitochondria and myoglobin concentrations
Give a test for muscular endurance
Maximum chin up test
What is a mesomorph?
Muscular and broad shoulders
What is an ectomorph?
Tall and thin, no fat
What is an endomorph?
Fat
How can reaction time be measured.
Technology
Give formula for energy
ATP -> ADP + P + energy
What is the importance of ATP?
Energy source for body, vital.
Describe aerobic training.
Low intensity, as oxygen has to be consumed at same rate it’s being supplied at, regeneration ATP.
Describe anaerobic training
High intensity, using up stored ATP, or at the rate where it can be recreated using ATP-PC process or lactic acid process
Describe continuous training
No rest or break, duration at least 20 minutes at 60-75% MHR. Frequency should be 3x a week to benefit from aerobic adaptations
Describe interval training
Alternating work and rest, the following variables are altered: Duration of exercise period Intensity of exercise period Number of reps Number of sets Duration of rest intervals
Describe power training
Exercises at maximum force and speed
Describe circuit training
Interval training where various body parts are exercised.
Describe fartlek training
Continuous training where the speed or intensity of the activity is varied
Describe cross training
Training with various training methods to get best neuromuscular experience
Describe core stability training
Exercises working the basic trunk muscles, helping with force transfer from ground to upper body
Describe plyometric training
Eccentric to concentric actions at 100% effort. (Muscle shortening to full muscle extension)
Describe mobility training
Typically stretching, aim to improve or maintain range of movement
Give advantages and disadvantages of continuous training.
A= trains cardiovascular and muscular endurance! needs no specialist equipment, suitable for fat loss, time efficient, low chance of injury
D=can lead to tedium, may not be sport specific
Give advantages of fartlek training
Beneficial to games players, develops both aerobic and anaerobic capacity
Give advantages and disadvantages of interval training
Versatile, develops aerobics and anaerobic
D= can lead to overtraining and injury! takes more time to complete.
Give advantages and disadvantages of weight training
Trains cardio, strength and strength endurance, easy to measure progress
Needs access to equipment, risk of injury
Give advantages and disadvantages of circuit training
Trains various fitness components, enables participants to train together, time efficient, easy to measure progress.
Needs equipment, risk of injury
Give advantages and disadvantages of plyometric training
Maximises muscular development, can be highly sport specific
Huge risk of various injuries
Give advantages and disadvantages of mobility training
Can prevent injury,
Could lead to hyper flexibility reducing muscle strength
Give stretching and safe practise principles.
Stretches should be done when muscle is warm to reduce injures.
Begin stretching slowly, holding end points.
Only use ballistic stretching when muscle is thoroughly warmed.
Breathe slowly and easily when stretching.
Stretch agonists and antagonists.
Stretching after exercise will improve range of motion, as the muscles are still very warm.
