Componenys Of Fitness Flashcards
What is cardiac hypertrophy
Enlargement of left ventricle in heart so more blood can be pumped around the body
What is muscular hypertrophy
When the muscles become bigger after exercise
What is capilarisation
Increase in number and size of capillaries to deliver more oxygen to the muscles
What is equation for maximum heart rate
220-age
What are two long term adaptations of flexibility training
Increased range of motion and enhanced muscle length
What is bmi
A way of measuring how obese someone is
What are the 6 components of fitness and 5 components of skills
Fitness- body composition muscular endurance aerobic endurance muscular strength speed and flexibility
Skill- agility balance coordination reaction time and power
What is circuit training
A series of exercises like press ups with rests between
What is interval training
Very high intensity followed by low instenstiy for example sprinting then jogging
Fitness tests for aerobic endurance
Harvard step test 12 minute cooper run
What is a Harvard step test
Stepping up and down a platform at a soecific rate for a soecific period measuring how quick the heart rate recovers to assess aerobic capacity
What are the training methods for aerobic endurance
Continuous training and interval training
Long term adaptations of aerobic endurance
Cardiac hypertrophy and capilarisation around aveoli
Fitness tests for muscular endurance
1 min press up and one min sit up
Training methods for muscular endurance
Free weights or resistance machines
Long term adaptations of muscular endurance training
Capilarisation around muscles and increased muscle tone
What is muscle tone
How stiff your muscles are at rest
What is two tests for flexibility
Sit and reach and calf muscle test
What is a calf muscle test
When your stand against a wall and try to touch the wall with your knee without taking your other foot off the floor
What are two training methods for flexibility
Static stretching and pnf stretching
What is pnf stretching
Someone moving your leg towards your head while you lay down
What is two tests for muscular strength
Grip dynamometer test (testing how much grip strength you have) and 1 rep max test
How to train muscular strength
Resistance machines or free weights
Two long term adaptations of muscular strength training
Muscle hypertrophy and increased bone density
