Fitness Flashcards
Frequency
How often you are training
Intensity
How hard you train
Time
How long you train
Type
The method of training chosen
Resting heart rate
Your heart rate at rest. this is normall y between 60 and 90 bpm.
Working heart rate
Your heart rate when you’re excersicing.
Maximum heart rate
Maximum HR = 220 - age
My maximum heart rate
220 - 12 = 208 bpm
What are the components of fitness?
- aerobic endurance
- muscular endurance
- flexibility
- speed
- muscular strength
Aerobic endurance
The ability of the heart and lungs to supply nutrients and oxegyn to working muscles during sustained physical activity e.g long distance sport
Muscular endurance
the ability of a muscle to continue contracting over a sustained period of time against a light to moderate load e.g rowing, cycling and running
Flexibility
Having a good range of movement at all joints e.g gymnastics, athletics and dance
Speed
The ability to move body parts quickly e.g sprinting and football
Muscular Strength
The maximum force a muscle can produce.
Methods of Training
Continuous training
Interval training
Circuit training
Continuous training
Working at a steady pace for a long period of time.
Interval training
Periods of hard of hard work followed by a rest.
Circuit training
A number of different excercises that you complete for a set amount of time.
Training zone
What your heart needs to be to improve your fitness.
Training zone = 60% - 80% of maximum HR
Arm muscles
Tricep
Bicep
Shoulder muscle
Deltoids
Front leg muscle
Quadriceps
Back leg muscle
Hamstring
Gastrocnemius
agility
the ability to change direction without losing balance e.g netball, badminton, netball and tennis
