Fitness Flashcards
What does RPE stand for?
Rating of Perceived Exertion
What is RPE?
A scale from 6-20
It can be used to help monitor exercise intensity
Aerobic endurance/cardiovascular fitness
The ability of the heart and lungs to supply nutrients and oxygen to working muscles during sustained physical activity
Aerobic endurance/Cardiovascular fitness is used in
Cross country, long distance running
Muscular endurance
The ability of a muscle to continue contracting over a sustained period of time against a light to moderate load e.g. Body weight
Muscular endurance is used in
Rowing, cycling, running
Flexibility
Having a good range of movement at all joints
Flexibility is used in
Gymnastics, athletics, dance
Speed
The ability to move body parts quickly
Speed is used in
Badminton, sprinting, volleyball
Muscular strength is used in
Shot put, rugby
Muscular strength
The maximum force a muscle or group of muscles can produce
Agility
The ability to change direction quickly without losing balance
Agility is used in
Netball, badminton, football, tennis, volleyball
Balance
The ability to maintain centre of mass over a base of support.
Static balance - holding a position still
Dynamic balance - maintaining balance whilst moving
Balance is used in
Tennis, netball, gymnastics, dance
Co-ordination
The smooth flow of movement needed to perform tasks effectively and accurately
Co-ordination is used in
Badminton, tennis, rounders, volleyball
Power
Combination of speed and strength
Power is used in
Athletics, cycling, volleyball
Reaction times
Time taken to respond to an event and produce an action
Reaction times are used in
Badminton, athletics, rounders, volleyball
What are 3 methods of training?
Continuous training, interval training, circuit training
What is continuous training?
Working at a steady pace for a long period of time (20 mins or more)
Interval training
Periods of hard work followed by rest
Circuit training
A number of different exercises that you complete for a set amount of time
Examples of FITT
Increase intensity on the cross trainer by working at a higher level
Increase the time on the treadmill by working for 7 mins instead of 6
Frequency
How often you train
Intensity
How hard you train
Time
How long you train
Type
The method of training chosen
FITT
Frequency
Intensity
Time
Type
