Exercise, fitness and training Flashcards
Aerobic
‘With oxygen’. If exercise is not too intense and is ‘steady’, the heart can supply all the oxygen muscles need.
Aerobic energy
Energy expended over a long period of time which requires oxygen
Agility
The ability to move the body in space at speed under control.
Anaerobic energy
energy expended in short bursts, which does not require oxygen
Balance
The ability to retain the body’s centre of mass (gravity) above the base of support with reference to static (stationary), or dynamic (changing), conditions of movement, shape and orientation.
Body composition
The percentage of body weight which is fat, muscle and bone.
Cardiac output
The amount of blood ejected from the heart in one minute.
Cardiovascular endurance
The ability of the heart and lungs to operate efficiently during an endurance event
Cardiovascular fitness
The ability to exercise the entire body for long periods of time.
Circuit training
A method of training that usually uses body weight as the resistance. A circuit would consists of several stations, each with a different activity - press ups, star jumps, shuttle runs etc.
Co-ordination
The ability to properly control your body when performing an action. Usually associated with moving two or more body parts at the same time
Concentric contraction
When a muscle shortens and gets fatter as it contracts
Concussion
A head injury which may cause a person to become unconscious, dizzy or disorientated
Coordination
The ability to use two or more body parts together.
Continuous training
A method of training that seeks to maintain a steady heart rate for a prolonged period of time. The intensity could be low, medium or even high staying below the anaerobic threshold.
Dynamometer
A device used to measure strength
Eccentric contraction
Where a muscle is in a state of contraction but increases in length. (E.g. lowering a biceps curl)
Ectomorph
A somatotype, individuals with narrow shoulders and narrow hips, characterised by thinness.
Endomorph
A body type characterised by a round shape, often short with a high proportion of body mass as fat
Endurance
An ability of performers to keep going with a movement or activity for a prolonged period of time
Exercise
A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport.
Fast twitch muscle fibre
Muscle fibres which contract very rapidly but are quickly exhausted
Fartlek
A training method where the intensity is ‘palyed with’. Good for games players whose intensity will change during the course of a game.
Fitness
The ability to meet the demands of the environment.
Fitness
A variety of factors which combine to give a sportsperson an efficient body, able to cope with the demands of the environment
FITT
Frequency, intensity, time, type (used to increase the amount of work the body does, in order to achieve overload).
Flexibility
The range of movement possible at a joint.
Heart rate
The number of times the heart beats each minute.
Individual differences/needs
Matching training to the requirements of an individual.
Interval training
A method of training that involves hgih intensity bursts of activity followed by a period of rest and recovery. Short sprints with a walk back would be a simple example.
Isokinetic training
Training using specialised machinery where resistance against muscles is variable.
Isometric contractions
Muscle contraction which results in increased tension but the length does not alter, for example, when pressing against a stationary object.
Isotonic contraction
Muscle contraction that results in limb movement and the muscle shortening and lengthening during the movement
Mesomorph
A somatotype, individuals with wide shoulders and narrow hips, characterised by muscularity.
Methods of training
Interval training, continuous training, circuit training, weight training, Fartlek training, cross training.
Muscle tone
The tension which remains in the muscles even at rest.
Muscular endurance
The ability to use voluntary muscles many times without getting tired.
Muscular endurance
The amount of dynamic strength in a muscle, its ability to keep working for long periods.
Muscular fatigue
The state of a muscle when it can no longer contract.
Muscular strength
The amount of force a muscle can exert against a resistance.
Progressive Overload
Fitness can only be improved through training more than you normally do.
Oxygen debt
The amount of oxygen consumed during recovery above that which would have ordinarily been consumed in the same time at rest (this results in a shortfall in the oxygen available).
PAR-Q
Physical activity readiness questionnaire.
Passive stretching
Flexibility exercise where a performer stretches by pushing against something.
Peak
Physical condition in which an athlete is at the best of their ability.
Power
The ability to do strength performances quickly (power = strength x speed).
Progressive overload
To gradually increase the amount of overload so that fitness gains occur, but without potential for injury.
Pulse raisers
Exercises designed to increase the heart rate.
Pulse rate
The rate per minute at which the heart beats.
Reaction time
The time between the presentation of a stimulus and the onset of a movement.
Recovery
The time required for the repair of damage to the body caused by training or competition.
Rest
The period of time allotted to recovery.
Reversibility
Any adaptation that takes place as a consequence of training will be reversed when you stop training.
Sedentary
Sitting down or being physically inactive for long periods of time.
Skill
An ability to perform certain activities or movements with control or consistency to bring about a desired result.
Slow twitch fibre
Red fibres in skeletal muscles which contract slowly and repeatedly for long periods.
Sets
A group of repetitions in weight training
Repetitions
A complete movement (up and down) during weight training
SMART
Specific, measurable, achievable, realistic, time-bound.
Somatotype
Body types (see ectomorph, endomorph, mesomorph)
Somatotypes
Classification of body type.
Specificity
Matching training to the requirements of an activity.
Speed
The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.
Standing broad jump
A two-footed jump forwards, starting from a squat position.
Station
A place or area which is part of a circuit used in circuit training.
Target zone
The range within which an individual needs to work for aerobic training to take place (60-80 per cent of maximum heart rate).
Co-ordination
The ability to use two or more body parts together.
Training
A well-planned programme which uses scientific principles to improve performance, skill, game ability and motor and physical fitness.
Warm down
A period of gentle exercise after taking part in a physical activity to allow the body to recover safely and return to its normal state.
Warm up
A preparation period before taking part in a physical activity.
Weight training
A method of training that uses either free weights or weight training machine to provide resistance to a particular muscle group. The intensity of the weight training can be changed via the amount of weight or the number of sets and repetitions.
