Components Of Fitness And Principles Of Training Flashcards
What are the 10 components of fitness
Muscular endurance
Power
Reaction time
Speed
Muscular strength
Agility
Balance
Co-ordination
Cardiovascular endurance
Flexibility
What is muscular endurance?
Ability to repeatedly use/contract muscles over a long period of time without fatiguing
What is power?
Strength X Speed
What is Reaction time?
Time take between the presentation of a stimulus and onset of movement
What is speed?
Rate at which you are able to cover a set distance in a set time
What is muscular strength?
Max amount of force a muscle group can apply
What is agility?
Ability to change body position and direction quickly with control
What is balance?
Ability to retain centre of mass over the base of support without falling
What is co-ordination?
Ability to use 2 or more body parts together efficiently and accurately
What is cardiovascular endurance?
Ability of the heart and lungs to supply oxygen to the muscles so the whole body can be exercised for a pronounced period or time
What is flexibility?
Range of movement possible at a joint
What is the test for muscular endurance?
Press ups and sit ups
What is the test for power?
Vertical jump
What is the test for reaction time?
Ruler drop test
What is the test for speed?
30m sprint
What is the test for Muscular strength?
Hand grip dynamometer or 1 rep max
What is the test for agility?
Illinois agility test
What is the test for Balance?
Standing stalk test
What is the test for Co-ordination?
Alternate hand ball throw
What is the test for cardiovascular endurance?
Multistage fitness test
What is the test for flexibility?
Sit and reach
What do you need to do before conducting all components of fitness tests?
Conduct a suitable warm up
What is validity?
Whether the test actually measures what it sets out to measure
What is reliability?
Whether the test is accurate
What is practicality?
Relevancy to sportsman
Why would a golfer need high amounts of muscular endurance?
As 1 round of golf consists of 18 holes and par is regularly 72 meaning 72 shots/strokes are expected for that course meaning they play for a long time, if they had low amount of muscular endurance then they would fatigue towards the end of the round and may result in more strokes wasted.
What is the acronym for the principles of training?
S
P
O
R
F
I
T
T
What are the principles of training?
Specificity
Progression
Overload
Reversibility
Frequency
Intensity
Time
Type
What is the only principle of training that can’t be applied to a training session and why?
Reversibility as it happens during off season it injury
What is specificity?
Matching the training to the needs of the sporting activity and individual
What is progression?
Gradually increasing the frequency, intensity, time or changing the type of exercise in order for the body to continue to adapt through overload
What is overload?
A greater than normal stress that is applied to the body causing adaptations to take place
What is reversibility?
Any adaptation that takes place as a result of training will be lost as a result of not training
How long into off season or injury does reversibility start to occur?
2 weeks into it
What is frequency?
How often we train
What is intensity?
How hard we train
What is time?
How long we train
What is type?
Type of training used
How would a golfer train?
High weight, low reps to increase muscular strength through overload
What are the 7 types of training?
HIIT
Interval
Circuit
Fartlek
Plyometrics
Weight
Continuous
