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Introduction to Fitness Instruction > General Fitness Principles > Flashcards

General Fitness Principles Flashcards

1
Q

What is fitness?

A

A range of attributes that combine to assist in the successful completion of activities of daily living.

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2
Q

What are the 2 categories of components of fitness?

A

Health related & Skill related

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3
Q

What are the health related components of fitness?

A 
Muscular strength
muscular endurance
cardiovascular endurance
flexibility 
body comp
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4
Q

What are the skill related components of fitness?

A 
Agility
Balance / Coordination
Power
Speed
Reaction Time
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5
Q

Muscular Strength

A

the amount of force that a muscle can exert against a resistance in a single maximum contraction

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6
Q

Muscular Endurance

A

ability of a muscle to work continuously without fatigue

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7
Q

Cardiovascular Endurance

A

ability of heart, lungs, blood vessels & blood to work efficiently & supply the body with oxygen. AKA aerobic capacity

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8
Q

Tests for:

  1. Muscular Strength
  2. Muscular Endurance
  3. Cardiovascular Endurance
  4. Flexibility
A
  1. 1 Rep Max (RM)
  2. Max Push Up Test
  3. Beep test
  4. Sit & reach test
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9
Q

Flexibility

A

ability of joints through a large range of motion

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10
Q

Agility

A

ability to change direction with speed & accuracy.

Physical - change direction quickly
Cognitive - change direction quickly whilst reacting to opponent movements

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11
Q
  1. Balance

2. Coordination

A
  1. ability to keep body steady while standing & moving

2. ability of body parts to work together whilst performing an activity

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12
Q

Speed

A

ability to move from point a to point b in the shortest time possible

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13
Q

Muscular Power

A

ability to overcome a resistance quickly

strength x speed (or) force x displacement

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14
Q

Reaction Time

A

ability to move quickly once a signal to start moving is received

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15
Q

Tests for:

  1. Agility
  2. balance & coordination
  3. Muscular Power
  4. Speed
  5. Reaction Time
A
  1. T-test
  2. One arm wall toss & catch
  3. Standing Vertical Jump Test
  4. 20m sprint
  5. Reaction time ruler test
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16
Q

Activities for:

  1. Agility
  2. Balance/Coordination
  3. Speed
  4. Muscular Power
  5. Reaction Time
A
  1. Open environment team sports
  2. B= gymnastics C=Boxing
  3. Sprinting
  4. olympic weight lifting
  5. most sports e.g. tennis
17
Q

Activities for:

  1. Muscular Strength
  2. Muscular Endurance
  3. Flexibility
  4. Cardiovascular endurance
A
  1. Resistance Training
  2. Distance swimming
  3. Static Stretching
  4. Team Sports
18
Q

Define resistance training & their goal

A
  1. any activities requiring muscular actions to overcome a force
  2. development of the neuromuscular system (nervous & muscular systems)
19
Q

Concentric vs eccentric phase of RT

A
  1. occurs when a muscle is activated & shortens during tension
  2. occurs when a muscle is activated & lengthens during tension
20
Q

Define:

  1. Repetition
  2. Set
  3. Fixed weight
  4. Free weight
A
  1. concentric & eccentric phases of an exercise
  2. a collection of reps within the same exercise without a rest period
  3. resistance based exercises utilising pin loaded/plate loaded machines
  4. resistance based exercises utilising external equipment
21
Q

Define:

  1. Isolated exercise

2. compound exercise

A
  1. exercises utilising a single joint/muscle group

2. exercises utilising multiple joints/muscle groups

22
Q

4 categories of resistance training

A
  1. Lower body
  2. Upper body Push
  3. Upper Body Pull
  4. Core
23
Q

Agonist muscle group vs antagonist muscle group

A 
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
24
Q

Benefits of RT

A 
increased strength, power & muscle endurance
increased physical performance
increased muscle mass
assist in weight management programs
rehab from injury
increase self esteem
injury preservation
25
Q

Cardiovascular exercises & 2 types

A

involves movement which gets HR up to increase oxygen consumption by the body
Aerobic & Anaerobic

26
Q

CV training percentages

  1. Peak Performance
  2. Anaerobic intensive
  3. Aerobic fitness
  4. Fat burn & Endurance
  5. Warmup & recovery
A
  1. 90-100
  2. 80-90
  3. 70-80
  4. 60-70
  5. 50-60
27
Q

4 basic principles of general fitness

A
  1. Progressive Overload (can increase intensity, volume, frequency & rest intervals)
  2. Specificity (SAID)
  3. Individualisation
  4. Reversibility
28
Q

F.I.T.T Principle

A

Frequency
Intensity
Time
Type

Introduction to Fitness Instruction (2 decks)

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