Choice Unit A Flashcards
Name Health-related Components of Fitness
An individual’s physical ability to maintain health and perform activities of daily living.
- Body composition
- Cardio-respiratory fitness (aerobic capacity)
- Flexibility
- Muscular endurance
- Strength
Name Performance-related Components of Fitness
An individual’s physical ability to perform in a specific sport
- Agility
- Balance
- Coordination
- Power
- Reaction time
- Speed
Note: Performance-related components can become health-related components in elderly suffering from Hypokinetic disease
Distinguish between Training, Overtraining, and Over-reaching
Training - Training is performing exercise in an organized manner on a regular basis with a specific goal in mind.
Overtraining - Overtraining is when an athlete attempts to do more training than he or she is able to physically and/or mentally tolerate. Overtraining results in a number of symptoms that are highly individualized and mostly negative.
Overreaching - Is transient overtraining. Meaning it is done over a shorter period of time, like trying to lift something that you can’t. This can also cause short term decreases in health and performance
Indications of Overtraining
- Changes to resting heart rate
- Chronic muscle soreness
- Reduced immune function (frequent respiratory colds)
- Sleep disturbance
- Fatigue (caused by sleeping issues)
- Decreased appetite
- Sudden and unexplained decrease in performance
These can be corrected by more rest and alternative practices (swimming).
What is Overtraining syndrome?
- Can be present when an athlete does too much for too long, with not enough rest
- Over 80 symptoms discovered that can be linked to OTS
- No apparent cure other than lots of rest and removal from training and competition until the body has recovered
Indicators of overtraining OTS
Changes to resting heart rate:
- Increase in resting heart rate
- Reduced tolerance to exercise when not accounted for -> can lead to development
Chronic muscle soreness:
- Common when an athlete does vigorous training or exercises that are unfamiliar [DOMS -> usually dissipates after about a day]
- OTS muscle soreness -> doesn’t go away after rest -> muscle tissues have been damaged [body then produces too many cytokines and the muscle becomes overly inflamed, therefore making it chronic]
Reduced Immune function :
- Reduced immune function -> increased risk of upper respiratory tract infections [this is not always the case and Immunosuppression has been observed in overtrained athletes with and without respiratory infections]
Methods of training
- Fartlek/ speed play
- Circuit
- Cross training
- Flexibility
- Interval
- Continuous
- Plyometrics
- Strength and resistance
Periodisation Organization
Def. A structured approach to training with the goal of ensuring the athlete is in peak physical condition for the most important events and avoids over training and prevents injury [split into 3 phases]
Preparation- use most appropriate physical, psychological and tactical training to prepare the athlete for the competition phase
Competition- goal is for the athlete to be performing at their best whilst maintaining conditioning and improving specific skills and techniques
Transition- athlete recover from competition and be refreshed ready for next preparation phase.
Conduction
The heat (moving energy) that has traveled from the core is transferred from the blood, to the body tissue and skin
Radiation
The transfer of energy waves that are sent out from one object and absorbed by another.
Convection
Heat is moved from one place to another through the movement of air (or water)
–> Warm particles rise up and cool particles rise down (fill the rest)
Evaporation
Evaporation is the conversion of sweat to water vapor (Liquid to Gas). As this process happens, heat is transferred from the body to the environment
The cycle between ATP and ADP
When ATP is combined with water, it loses its phosphate.
This causes large amounts of energy to be released and ATP becomes ADP.
ATP can be remade in the opposite way, by adding a phosphate molecule back to the ADP. Energy is required for this as well.
–> Basically, repeating the cycle with adding phosphate and removing phosphate from ADP and ATP.
The relationship between cellular metabolism and the production of heat in the human body
The energy released when glucose reacts with oxygen is used in order to produce ATP. However, only a fraction of the released energy goes into the high-energy bonds of ATP.
- Some energy is lost as heat.
- Break down that ATP and use the energy to fuel muscle contraction
- Inefficient -> 20% [for muscular contraction]
The normal core body temperature at rest
The normal physiological range for core body temperature is approximate 36°C to 38°C
