Components of fitness Flashcards
What components make up the fitness wheel?
VASSSP-MF
VO2 Flexibility Strength Speed Strength Endurance Power Motor Fitness Accuracy % body fat
Define CV fitness?
The ability of the heart, lungs and circulatory system to bring oxygen into the body and deliver it to the working muscles
Categories of strength?
Static, dynamic and explosive
What is static strength?
Strength required to push or pull heavy
What is dynamic strength?
Ability to keep a load moving over a period of time
What is explosive strength?
Strength required for a single explosive act
What is endurance?
Ability to repeatedly contract at sub maximal levels whilst avoiding lactic acid buildup
What is flexibility?
Range of movement around the joint
What are the types of flexibility?
Dynamic, static and PNF (proprioceptive neuromuscular facilitation)
Define motor fitness?
The ability to react quickly with accuracy
What are the short term adaptations to CV?
Increased bloodflow Increased heartrate Increased rate of breathing Increased stroke volume Increased sympathetic nervous system Decreased parasympathetic nervous system Increased cardiac output Delivery of blood to the muscles Availability of fats and carbs for energy
Long term adaptations?
Increased lung capillarisation Increased tidal volume Increased stroke volume Increased circulation Left ventricle hypertrophy Increased muscle capillarisation Increased muscle fibre recruitment Increased red blood cells, haemoglobin and blood volume Increased mitochondria Improved lipid ratios and metabolism Decreased resting heart rate Increased VO2 max Metabolic adaptations
Define VO2 max?
The amount of oxygen that can be up taken and utilised during exercise
AKA aerobic capacity
What is 50-70% MHR?
The aerobic weight management zone
Moderate intensity
What is the 70-80% MHR?
The aerobic fitness training zone, moderate to vigorous intensity
