Core 2 - CQ2 Fitness Flashcards
What is fitness?
The state of being physically healthy, being able to perform certain sporting movements to standard
What are the Health Related Components
Muscular Endurance: The ability to endure physical work for an extended period without struggle
Muscular Strength: Ability to exert force against a resistance in a single maximal effort
Flexibility: The range of movements at a joint
Cardiovascular Endurance: The ability for the muscles to take up and use oxygen
What are the Skill Related Components?
Speed: Perform movements quickly
Agility: Move with speed and precision when moving position + direction of the body
Power: Combine strength and speed when doing explosive actions
Reaction time: Time taken to respond to a stimulus
Coordination: Interaction between brain and muscles
Balance: Maintain precision whilst moving (Dynamic + Static)
What is the FITT Principle
F(frequency) I(intensity) T(time) T(type)
What is heart rate and how to calculate the MHR
Heart Rate: The amount of times the heart beats per minute
MHR = 220 - age
How does the MHR relate to the intensity of a training
The intensity of the training is BASED on the percentage of our MHR (Eg. 75%MHR)
What are the 4 different methods of AEROBIC training
Continuous: Steady state
Long Interval: Long period of exercise with a short break
Fartlek (Speed play): Constantly changing the intensity
Circuit: A cycle of different exercises keeping the heart rate up
What is the energy pathway?
The system that converts nutrients to energy (ATP, Lactic Acid and Aerobic)
What is Aerobic Training?
02 is being used to breakdown nutrients (Carbs + Fats as fuel source) to provide energy (To resynthesise ATP)
70-85% intensity
What is Anaerobic Training
02 is NOT used to provide energy
Short distance + Explosive
ATP-PC
Lactic Acid
What is the ATP-PC?
100% MHR
Uses stored ATP as fuel source for 2sec
Uses PC (Phosphocreatine) for the next 10-12sec
When PC breaks off, the ATP is fuel
2 min recovery
What is the Lactic Acid System?
85%+MHR
Uses glycogen (Carbs) as fuel source
When carbs are broken down, the energy pushes phosphate into place
Lactic Acid builds up because 02 is not being used (It hurts)
2-4min
What is the Predominant System?
When both Aerobic + Anaerobic are being used and one is more present in that MOMENT
What is interplay?
When ALL energy pathways work together
What are the Immediate Physical Response of Training
Heart Rate
Ventilation Rate
Stroke Volume
Cardiac Output
Lactate Levels
