Fitness & training Flashcards
What are the 5 health related components of fitness ?
CARDIOVASCULAR FITNESS- The ability to exercise your whole body for long periods of time
MUSCULAR STRENGTH - The ability to exert force
MUSCULAR ENDURANCE - The ability to use voluntary muscles repetedly without getting tired
FLEXIBILITY - The range of motion at a joint
BODY COMPOSITION- The % of body weight that is fat, muscle or bone
What is interval training ?
High intensity periods of work followed by periods of rest
What are the 6 skill related components of fitness? (CRABSP)
AGILITY- The ability to change position and control the speed of the body
BALANCE - The ability to keep the body stable
CO-ORDINATION - The ability to use 2 or more body parts together
POWER- The ability to undertake strength tasks quickly - Power = strength x speed
REACTION TIME - The time between a stimulus ans the onset movement
SPEED- The rate at which an indvidual can perform a movement or cover a distance
What are the advantages & disadvantages of interval training ?
Advantages :
- Progress can be measured and recorded so session can be monitered.
- High quality work & reptitions help increase CV fitness
- Rest periods allow for recovery
- Increase muscle’s ability to tolerate lactic acid
Disadvantages :
- You need a high amount of self discpline & motivation to complete workouts
- Repeating intervals are boring
What is circuit training ?
Involves a number of exercises structured in stations. Primarily used for muscular endurance and CV fitness
What are the advantages and disadvantages of circuit training ?
Advantages:
- Better for improving all-round fitness than continous, fartlek or interval training
- Circuit can combine aerobic & anaerobic activities
- Can cater for all fitness levels
- No expensive equipment needed
Disadvantges:
- Circuit must be well planned to avoid waiting
- Circuit needs to be set to aid motivation
- Athlete must not allow motivation to drop
- Can take a while to set up - lot’s of equipment
What is fartlek training ?
Sweedish for speedplay. A combination of fast and slow runing over varying distnaces and terrains
What is weight training ?
Uses progressive resistance to increase muscualr strength and endurance, speed, muscle bulk and rehab after injury - low reps , high resistnace
What are the advantges & disadvantged of fartlek training ?
Advantages :
- Can takes place away from track in pleasant countryside.
- Programme can be flexible
- Rest can be included or sessions can be continous with hard & easy running
Disadvantges :
- Performer needs to be able to maintain the intensity of the session
- Perfomer needs to be self motivated
What are the advantages & disadvantages of weight training ?
Advantages :
- Can be used to improve a varitey of fitness elements- strength, muscular power, endurnace & power
- A wide varitey of exercises can be used to avoid bordeom.
- Easy to monitor progress
Disadvantges:
- Needs special equipment, facilities and knowledge of saftey and technique
- May need spotters
- Poor technique can lead to injury
What is plyometrics ?
Exercises in which muscles exert maximum force in short intervals of time
What are the advantages & disadvantgaes of plyometrics
Advantages :
- Increases power
- No need for expensive equipment
Disadvatages :
- Need to be fit to begin
- Knowledge or coach required
- Can cause injury and muscle injury if done incorrectly
- Rest & recovery are very important
What is continous training ?
Steady traning undertaken at a conitnous pace without rest.
What are the advantages & disadvantages of continous training ?
Advantages:
- Improves aerobic fitness as its long
- Relativley cheap
- Can be done alone or in groups
- Can be adapted to the indvidual
Disadvantage :
- Can get boring
- Does not improve anaerobic fitness
What the 5 main fitness classes ?
Aerobics - Aerobic exercise to music , Improves CV fitness
Body pump- Exercise to music using low weight and repetitive exercise, improves CV fitness & muscular endurance
Pilates- Core stability exercises, Develops muscualr endurance and flexibilty, strength
Yoga- Focuses on various postures/poses and breathing, some meditation, Develops strength
Spinning - Aerobic and anareobic stationary cycling
What are the 5 principles of training ? (ISPORR)
- Indvidual needs- Matching training to the requirments of the indivdual
- Specifity - Matching training to the requirments of the performance
- Progressive overload- Gradually incrasing the amount of overload so that fitness gains occur without injury - Overload=athlete traning more than usual
- Rest - Period of alloted rest
- Recovery- Repair of damage to the body caused by training/competition
What are the 4 ways that overload is achived (FITT)
Frequency- How often you train
Intesnity- How hard you train
Time- How long ech session is
Type- What training methods you are using
What are the 2 things that need to be avoided when training ?
Overtraining - Working beyond body’s ability to recover, can lead to injury
Reversibilty- Gradually losing fitness instead of progressing or staying at the same level
How do you work out your maximum heart rate ?
MHR= 220-age
What is your aerobic target zone ?
60-80% of your MHR
What is your anaerobic target zone ?
80-90% of MHR
What is Karovens formula ?
- MHR= 220-age
- MHR-RHR = HRR (Maximum HR - Resting HR = Heart rate reserve)
- (HRR x Traning %) + RHR = Target zone
What are the 4 reasons to fitness test ?
- Evaluate strengths & weaknesses
- To set goals and targets
- To plan and monitor training programme
- To compare to national standards & norms
What are test protocols important ?
- Test rules must be followed to ensure reliability
- Test must be appropriate to sport & component of fitness
- Test must be accurate
