Components of Fitness and Special Populations Flashcards
Define exercise
‘Structured or planned activity that requires physical effort, with the aim of sustaining or improving physical fitness’ - (Ekkakakis and Lind, 2006)
Define physical fitness
‘A state of well-being that provides optimal performance’ - (Roberts and Roberts,1997)
What are the 5 components of fitness?
- Cardiovascular fitness
- Muscular endurance
- Muscular strength
- Flexibility
- Body composition
Define cardiovascular fitness
The ability of the heart and lungs to take in, transport and utilise oxygen during exercise
Define muscular endurance?
The ability of the muscles to work continuously under low-to-moderate resistance
Define muscular strength
The ability of the muscles to exert maximal force against a high resistance
What are the 6 components of physical fitness (skill-related) fitness?
- Speed
- Power
- Reaction Time
- Co-ordination
- Balance
- Agility
What is flexibility?
The range of motion about a joint or series of joints.
Long term effect of flexibility training is increased range of movement and resting muscle length increase.
What is speed?
How quickly a movement can be performed in a short space of time.
What is speed?
The agility to exert maximum muscular contraction instantly in an explosive burst of movement (within a short time frame)
Strength x speed = power
What is reaction time?
The ability to respond quickly to a stimulus
What is co-ordination?
The ability to move two or more body parts smoothly, efficiently and under control
What is balance?
The ability to control the body’s centre when stationary as well as moving.
What is agility?
Changing the position of the body and moving in different directions in rapid motion
What are the 6 principles of training?
- Progressive overload
- Adaptability
- Individuality
- Recovery Time
- Reversibility
- Specificity
Explain what specificity is
Any change or adaptation in the body’s muscles, organs and systems will be specific to the type of training (stress or stimulus) undertaken
Explain what progressive overload
To bring about any adaptation, the body will have to work a little bit harder than it used to.
Explain what reversibility/regression is
If training stops or is reduced, the benefits experienced will gradually decline
Explain what adaptability is
The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected
Explain what recovery and rest is
Refers to rest between exercises and recovery between sessions - both of which are vital for adaptations to occur
Individuality
Adaptation and exercise is specific to the individual?
What is DOMS?
Delayed onset muscle soreness
Training causes micro-tears in muscle fibres causes inflammation
Usually caused by exercises involving eccentric (lengthening) muscle contraction
What is blood pooling?
Occurs when the blood is unable to pump back up to the heart -> pools/collects in legs, ankles, and feet
This can occur due to lack of an effective cool down - due to sudden and abrupt stop of exercise and vigorous contraction of muscles. Meaning that blood pools in lower extremities -> leaving blood without as much pressure to be pumped back to the heart and brain.
