Components Of Fitness Flashcards
What are the health related components of fitness?
Muscular strength Body composition Flexibility Muscular endurance Cardiovascular fitness
What is health?
A state of complete mental, physical and social wellbeing and not merely the absence of disease or infirmity
The meaning of exercise?
A form of physical activity which maintains or improves health and/or physical fitness
What does fitness mean?
The ability to meet the demands of the environment
What does SPIRRFITT mean?
Specificity Progressive Overload Individual Needs/Individuals Rest Recovery Frequency Intensity Time Type
What does progressive overload mean?
Making the body work harder than its used to
Overload must progress gradually so that fitness levels improve without injury
What is reversibility?
Any adaption that takes place as a consequence of training will be reserved when you stop training
What are SMART goals?
Specific Measurable Achievable Realistic Time bound
What are the training methods?
Interval training Continuous training Fartlek training Circuit training Weight training Cross training
What is interval training?
Interval training is defined as high intensity periods of work followed by defined periods of rest
What is continuous training?
Continuous training is steady training. The working heart rate will not be very high and will normally last at least 20-30 min
What is Fartlek training?
Slow- fast-slow-fast
Fartlek training is mainly suited for game players
Consists of a combination of fast and slow running, short bursts of activity followed by a rest
What are the 3 stages of a warm up?
Warm up
1) Cardiovascular Warmup
2) Stretching Warmup
3) Specific Skills Practice
What is the 3 parts that form the exercise session?
Warm up
Main activity
Cool down
Explain the 3 stages of a warmup?
Cardiovascular warmup- to raise HR includes jogging/running 5-15 mins
Stretching warmup- stretch joints and muscle static and dynamic
Specific skills- activities related to the sort to refine skills and prepare
Describe the main activity?
Main activity could be Skills session, Fitness session or Match/Competition, must last for 20 mins
Describe the cool down?
The cool down is important as it disperses lactic acid produced during exercise
5-10 min to lower heart rate ( jogging/walking)
Only static stretches held 30-35 sec
What is heart rate?
Is the number of times that the heart beats per minute
What is the resting heart rate?
Is the heart rate at rest, it is normally between 60-80 beats per minute
What’s the working heart rate?
Is the measurement of the heart rate during or immediately after exercise
How do you work out the maximum heart rate?
220-your age
(220-15=205) my MHR
What is the target heart rate?
Can be found by taking 60% of MHR as the lower threshold and 80% as the upper threshold
What are the skill related components of fitness?
Agility Balance Coordination Power Reaction time Speed
