Fitness Flashcards
What is the training zone?
60%-80% Of maximum HR
What is max HR
220-age
What are the three methods of training?
Continuous training
Interval training
Circuit training
Continuous training
Working at a steady pace for a long period of time e.g. 20 minutes
Interval training
Periods of hard work followed by rest
Circuit training
A number of set exercises that you complete for a set amount of time e.g. star jumps, press ups etc.
FITT principle
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (method)
Rating of Perceived Exertion (RPE)
A scale from 6-20, 6 is exercising with no exertion and 20 is exercising as hard as you possibly can
Can be used to help monitor intensity
Aerobic endurance/cardiovascular fitness
The ability of the heart and lungs to supply nutrients and oxygen to sustained muscles during sustained physical activity
What is cardiovascular fitness important in?
Long distance running/rowing/cycling/swimming
Muscular endurance
The ability of a muscle to continue contracting over a sustained period of time against a light to moderate loads e.g. body weight
What is muscular endurance important in?
Rowing
Cycling
Running
Flexibility
Having a good range of movement at all joints
What is flexibility important in?
Gymnastics
Athletics
Dance
Speed
The ability to move body parts quickly
What is speed important in?
Badminton
Netball
Football
Sprinting
Muscular strength
The maximum force a muscle or group of muscles can produce
What is muscular strength important in?
Shot put
Rugby
Agility
The ability to change direction quickly without losing balance
What is agility important in?
Netball
Badminton
Football
Tennis
Balance
The ability to maintain a centre of mass over a base of support
Static balance - holding a position still
Dynamic balance - maintaining balance whilst moving
What is balance important in?
Gymnastics
Dance
Tennis
Netball
Co-ordination
The smooth flow of movement needed to perform tasks effectively and accurately
Power
Combination of speed and strength
