Fitness Flashcards
METHODS OF TRAINING (6)
- Resistance
- Continuous
- Fartlek
- Interval
- Circuit
- Plyometrics
RESISTANCE TRAINING
Isotonic contraction - shortening and lengthening of muscles Eg. Push-ups
Isometric contraction - muscle tension increases, but length does not change Eg. Holding a weight
Isokenetic contraction - muscle contracts and shortens at a constant speed
CIRCUT TRAINING
- 15 to 20 stations (1 min each)
- general conditioning
- different muscle groups being used
CONTINUOS TRAINING
- non stop exercise
- moderate intensity for roughly 30 mins
INTERVAL TRAINING
- short periods of high intensity and then low intensity
- repeated several times
FARTLEK TRAINING
- combines continuos and interval training
- regular changes in speed and intensity
PLYOMETRICS TRAINING
- used for power sports
- involves jumps and rebounds
PERFORMANCE RELATED COMPONENTS OF FITNESS (6) (PSABCR)
POWER - ability to release maximum force very quickly and explosively
SPEED - perform a movement over a short period of time
AGILITY - change direction/position of the body quickly and efficiently
BALANCE - ability to maintain bodies equilibrium while stationary or in motion
COORDINATION - ability of the body to perform smoothly and accurately
REACTION TIME - time between receiving a signal to move and the start of actual physical activity
HEALTH RELATED COMPONENTS OF FITNESS (5) (BCMMF)
BODY COMPOSITION - ratio of muscle to fat
CARDIORESPIRATORY ENDURANCE - ability for the body to partake in physical activity for long periods of time
MUSCULAR ENDURANCE - ability for a muscle to exert force repeatedly for a long period of time
MUSCULAR STRENGTH - ability for a muscle to exert maximum force against a resistance in a single muscle contraction
FLEXIBILITY - ability for a joint to move freely through the entire range of motion
PRINCIPLES OF TRAINING (7)
- Progression
- Reversibility
- Overload
- F.I.T.T
- Individual needs
- Tedium
- Specificity
PROGRESSION PRINCIPLE
Means to gradually increase frequency, intensity and amount of time training
REVERSIBILITY PRINCIPLE
“If you don’t use it, you lose it”
Must regularly exercise the muscle or you will lose the muscles strength
OVERLOAD PRINCIPLE
Gradual increase of physical activity to stress a muscle or a group of muscles
F.I.T.T PRINCIPLE
FREQUENCY - how often you train
INTENSITY - how hard you train
TIME - the amount of time spent training
TYPE - type of training (strength/endurance)
INDIVIDUAL NEEDS PRINCIPLE
Workouts and training exercises based on an individual’s ability
