Chapter 9 (Physical Fitness) Flashcards
Define physical activity
Any movement carries out by the skeletal muscles requiring energy (exercises)
Components of physical fitness (6)
Muscular strength Muscular endurance Cardiovascular Flexibility Psychomotor ability Body composition
Muscular strength
the ability of a muscle or group of muscles to exert a maximal force against a resistance one time through the full range of motion (ROM).
Muscular endurance
The ability of a muscle or a group of muscles to exert a sub-maximal force repeatedly over a period of time.
Static exercise
Sustain a given level of force
Ex. Flexed arm hang
Dynamic exercise
Contract and relax repeatedly at a given resistance.
Ex: cycling
Cardio respiratory endurance
Involves the heart (cardio) and the lungs (respiratory). Provides oxygen to tissues
Aerobic power
The maximal rate at which the body can take up, transport, and utilize oxygen. Expressed as max oxygen uptake or VO2 max.
Cardio respiratory fitness
The ability to produce energy through an improved delivery of oxygen to the working muscles.
Flexibility
The ability of a joint to move through its full range of motion. Determined by joint structure and muscle elasticity and length. Connective tissue is the most important part for flexibility (collagen and elastin).
Active vs passive flexibility
Active= ROM generated by individual effort Passive= ROM achieved with the help of external forces (partner, weight).
Types of stretching
Static= hold on a fully stretched position (splits) Dynamic/ballistic= rapidly moving a joint through its full ROM
Body composition
Fat, muscle, bone and other organs. Lean body mass vs. fat body mass
Psychomotor ability
Make decisions and execute movements quickly and accurately.
Training components
FITT
Frequency
Intensity
Time
Type
Overload principle
New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity. This is progressive resistance
Define physical fitness
The ability of the body to adjust to the demands and stresses of physical effort
Training principles
- Progression (get harder)
- Reversibility (use it or lose it)
- Overload (work harder than normal)
- Peaking/periodization (targets achieved at correct time)
- Specificity (specific to chosen event)
Atrophy
Reduction in size, or wasting away, of a body part, organ, tissue or cell
Muscles getting small
Hypertrophy
Increase in size of a body part, organ, tissue or cell
Muscles getting big
