General Fitness Principles Flashcards
What is fitness?
A range of attributes that combine to assist in the successful completion of activities of daily living.
What are the 2 categories of components of fitness?
Health related & Skill related
What are the health related components of fitness?
Muscular strength muscular endurance cardiovascular endurance flexibility body comp
What are the skill related components of fitness?
Agility Balance / Coordination Power Speed Reaction Time
Muscular Strength
the amount of force that a muscle can exert against a resistance in a single maximum contraction
Muscular Endurance
ability of a muscle to work continuously without fatigue
Cardiovascular Endurance
ability of heart, lungs, blood vessels & blood to work efficiently & supply the body with oxygen. AKA aerobic capacity
Tests for:
- Muscular Strength
- Muscular Endurance
- Cardiovascular Endurance
- Flexibility
- 1 Rep Max (RM)
- Max Push Up Test
- Beep test
- Sit & reach test
Flexibility
ability of joints through a large range of motion
Agility
ability to change direction with speed & accuracy.
Physical - change direction quickly
Cognitive - change direction quickly whilst reacting to opponent movements
- Balance
2. Coordination
- ability to keep body steady while standing & moving
2. ability of body parts to work together whilst performing an activity
Speed
ability to move from point a to point b in the shortest time possible
Muscular Power
ability to overcome a resistance quickly
strength x speed (or) force x displacement
Reaction Time
ability to move quickly once a signal to start moving is received
Tests for:
- Agility
- balance & coordination
- Muscular Power
- Speed
- Reaction Time
- T-test
- One arm wall toss & catch
- Standing Vertical Jump Test
- 20m sprint
- Reaction time ruler test
Activities for:
- Agility
- Balance/Coordination
- Speed
- Muscular Power
- Reaction Time
- Open environment team sports
- B= gymnastics C=Boxing
- Sprinting
- olympic weight lifting
- most sports e.g. tennis
Activities for:
- Muscular Strength
- Muscular Endurance
- Flexibility
- Cardiovascular endurance
- Resistance Training
- Distance swimming
- Static Stretching
- Team Sports
Define resistance training & their goal
- any activities requiring muscular actions to overcome a force
- development of the neuromuscular system (nervous & muscular systems)
Concentric vs eccentric phase of RT
- occurs when a muscle is activated & shortens during tension
- occurs when a muscle is activated & lengthens during tension
Define:
- Repetition
- Set
- Fixed weight
- Free weight
- concentric & eccentric phases of an exercise
- a collection of reps within the same exercise without a rest period
- resistance based exercises utilising pin loaded/plate loaded machines
- resistance based exercises utilising external equipment
Define:
- Isolated exercise
2. compound exercise
- exercises utilising a single joint/muscle group
2. exercises utilising multiple joints/muscle groups
4 categories of resistance training
- Lower body
- Upper body Push
- Upper Body Pull
- Core
Agonist muscle group vs antagonist muscle group
Agonist = major muscle group performing the movement AKA the prime mover Antagonist= muscle opposite the agonist, it relaxes to enable the movement of the agonist
Benefits of RT
increased strength, power & muscle endurance increased physical performance increased muscle mass assist in weight management programs rehab from injury increase self esteem injury preservation
