Fitness Training Programs Flashcards
What is Aerobic Capacity?
the ability of the cardiovascular and respiratory systems to deliver O2 and nutrients to the working muscles and remove by products.
What is Anaerobic Capacity?
the ability of the body to produce energy quickly without O2.
What is Local Muscular Endurance?
the ability of a muscle or muscle group to continue working for a desired period of time in the face of fatigue.
What is Muscular Strength?
the ability of a muscle or muscle group to exert force against a resistance in one maximal contraction.
What is Flexibility?
the ability of a joint or series of joints to move through a maximum range of movement.
What is Body Composition?
the proportion of fat-free mass compared to fat mass
What are the Fitness Training Principles?
Variety, Diminishing Returns, Progressive Overload, Frequency, Duration, Intensity, Specificity, Detraining/Retraining, Maintenance
What are the Training Methods?
Polymetrics, Core, Resistance, Flexibility, Circuit, Fartlek, Continuous, Interval, Speed
What is Muscular Power?
the ability of the body to produce force as quickly as possible.
What is Speed?
the pace in which a person moves from one point to another.
What is Agility?
the ability of the body to change direction quickly without losing balance.
What is Balance?
the ability to maintain equilibrium whilst either moving or stationery
What is Coordination?
the ability to execute skills smoothly and efficiently.
What is Reaction Time?
the ability of the body to reach quickly to a stimulus.
What are the Training Zones?
- Recovery - Less than 70% Max HR
- Aerobic - 70-85% Max HR
- Lactate Inflection Point (LIP) - 85%
- Anaerobic - 85+ Max HR
What is an Activity Analysis?
An Activity Analysis is the collection of data while watching a particular sport. Generally, the main purpose of activity analysis is to determine how performance might be improved through determining the major fitness requirements for a certain sport or position. N.T. completed as the first step of designing a training program
What does Skill Frequencies refer to?
Skill Frequencies is a table that measures the common skills performed by a player and how often they are performed. For example, in AFL, a skill frequency chart might measure kicks, handballs, marks, tackles etc. This helps to identify the specific skills (and therefore the specific muscle groups) that should be targeted throughout training
What does Movement Patterns refer to?
Movement Patterns highlight the distance that a player covers, and can be used to identify common movements within the sport. These can be recorded with GPS, video or direct observation.
What does Work to Rest Ratio refer to?
Work-to-Rest Ratios give an indication of how much time an athlete spends ‘working’ compared to time they spend resting. W:R ratios for a sport should then be replicated in training for that sport (e.g. 1:1 for Aerobic, 1:3 Anaerobic and 1:6 for ATP-PC)
What are the Fitness Testing Protocols?
- Informed Consent – The participant must be informed of what the test is about, including method and potential risks and benefits, after which much give consent
- Validity – Whether the test actually measures what it claims to measure (VO2 max -> aerobic capacity)
- Reliability – Whether a test produces consistent results (pre and post testing can ensure this)
- Accuracy – How accurate the results of the tests are (increase in accuracy = more expensive)
What are the Fitness Training Principles?
- Variety – Incorporate varied activities whilst still maintaining aims of program (e.g. Pilates, Circuit)
- Diminishing Returns – pattern of improvement decreases as you get closer to your personal best
- Progressive Overload – improvement as the body adapts to new training stresses 10% of variable
- Frequency – how often are you engaging in physical activity minimum 3 sessions over 6 weeks
- Duration – how long are you engaging in physical activity minimum 20 minutes
- Intensity – how hard are you working during activity (HR max = 220-age) Training Zones
- Specificity – is the exercise specific to the aims of program (for a run, upper body irrelevant)
- Individuality – tailoring programs to the individual
- Detraining – loss of training effect due to inactivity
- Retraining – regaining training effect upon resumption
- Maintenance – maintaining physical abilities without improvement (2 sessions)
What are the Fitness Training Methods?
• Polymetrics – exercises in which muscles exert maximum force in short intervals of time
• Core – exercises which target the central part of the human body between the diaphragm and the hip.
• Resistance – exercises that causes the muscles to contract against an external resistance
• Flexibility – exercises which stretch muscles in order to increase the range of motion of joints
(Static, Dynamic, Ballistic and Proprioceptive Neuromuscular Facilitation)
• Circuit – exercises performed in rotation with minimal rest
• Fartlek – session with periods of fast running intermixed with periods of slower running
• Continuous – exercise that is done at one intensity throughout and doesn’t involve any rest periods.
• Interval – exercise consisting of alternating periods of high intensity activity and rest (short = 10 seconds, medium=10-60 seconds, high = >1 minute. Know ratios)
• Speed – exercise training to increase the frequency of steps and stride length
Explain and Describe the 3 stages of exercise
Warm-up: whole body activity to increase heart rate and prepare body for exercise
Conditioning: to develop the fitness component that the training aims to develop
Cool-Down: same activity at a lower intensity to return body to pre-exercise state
