Health & Fitness Flashcards
Define fitness
What are the components?
SBAACPCSSF
Quality of being suitable to fulfil particular role/task
Speed
Balance
Accuracy
Agility
Coordination
Power
CV Endurance
Stamina
Strength
Flexibility
As 3/10 components of fitness define:
Speed
Balance
Accuracy
Speed - ability to minimize time cycle of repeated movement.
Balance - ability to control placement of body’s centre of gravity in relation to its support base.
Accuracy - ability to control movement in given direction/given intensity.
As 3/10 components of fitness define:
Agility
Co-ordination
Power
Agility - ability to minimize transition time from one movement pattern to another.
Coordination - ability to combine several distinct movement patterns into singular distinct movement
Power - ability of a muscular unit/combo to apply max force in min time.
As 3/10 components of fitness define:
CV endurance
Stamina
CV Endurance - ability of body systems to gather, process&deliver oxygen.
Stamina - ability of body systems to process, deliver, store&utilize energy
As 3/10 components of fitness define:
Strength
Flexibility
Strength - ability of a muscular unit, or combo of muscular units to apply force
Flexibility - ability to maximize the range of motion at a given joint.
What are the physical activity guidelines by the NHS for people aged 19-64?
5
- Aim to be physically active every day. (any activity better than none, and more is better still)
- Do strengthening activities working all major muscles (legs, hips, back, abdomen, chest, shoulders and arms) at least 2 days a week
- Do at least 150 minutes of moderate intensity activity a week/75 minutes of vigorous intensity activity a week
- Reduce time spent sitting/lying down & break up long periods of not moving with some activity.
- Can achieve weekly activity target with:
- several short sessions of very vigorous intensity activity
- mix of moderate, vigorous & very vigorous intensity activity
- can do your weekly target of physical activity on a single day/over 2 or more days.
What are Hypokinetic diseases?
Conditions that occur as result of lack of exercise & movement
Eg/Heart Disease, stroke, diabtetes, decrease in bone density (osteoporosis)
Define Bompas law of periodization
Logical & systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre-determined points.
Define overload in relation to periodization
progressively load over/above what the body is accustomed to to stimulate positive adaptations
Define the GAS principle
General Adaptation Syndrome (GAS) states that there must be a period of low intensity training or complete rest following periods of high intensity training.
Define supercompensation in relation to periodization
if nutrition and rest is correct, the body offers up more than it needs in the form of readily available fuel, hormone release and growth through repair
Define accommodation and reversibility in relation to periodization
If same load & set of exercises are consistently used time after time, body soon adapts, then stops making progress
Body will improve with training, however an untimely phase of de-training/reduced volume/complete cessation of all training for prolonged period can cause body to return to untrained state
What are the principles referring to programming sessions?
Acronym
Frequency - Times per week
Intensity – resistance (%) & workload (volume) of programme
Time – or duration; how long programme takes
Type – exact type of exercises or format used.
What are the 2 ways to determine your MHR?
Age-adjusted Maximum Hear Rate (MHR)
220-age
Karvonen Formula (Intensity related HR)
Target Heart Rate = [HRR (max HR − resting HR) × %Intensity] + resting HR
What are the 3 different MHR % and zones?
Moderate & aerobic weight management zone = 50 – 70% MHR
Aerobic/‘fitness’ training zone = 70 – 80%MHR
Peak aerobic zone = 80-90% MHR: This is also known as the
(training at this intensity often used to improve performance, can be beneficial for endurance athletes who need to be able to work harder for longer, therefore perform better in sporting events)
What are the 3 SHORT TERM Physiological Adaptations To Cardiovascular Training?
When we start to exercise, body initiates various processes to ensure its increased demands for energy are met: - CNS responds to incoming info & sends out neurotransmitters that bring about various responses within body to meet these demands.
- muscles need greater supply of oxygen (incl heart muscle) so blood needs to be diverted via arteries & capillary beds to deliver it
- breathing depth & frequency increase
(heart rate & stroke volume increase due to force of each myocardial contraction
What SHORT TERM changes (specific list) take place in the body in response to exercise?
List
Nervous system 2
Heart 4
Breathing/lungs 7
Energy production/use 1
Increase in sympathetic NS activity.
Decrease parasympathetic NS activity.
Increase heart rate.
Increase stroke volume.
Preload & afterload.
Increase vasoconstriction & dilation of arteries.
Increase breathing frequency.
Increase tidal volume.
Decrease residual volume.
Recruitment of additional muscles to aid breathing by increasing thoracic cavity (e.g. scalenes/pec minor).
Increase oxygen extraction in muscles.
Increase cardiac output.
Increase of oxygen and blood to working tissues
Increase availability of fats and carbohydrates for energy production
What LONG TERM adaptations (specific list) take place in the body in response to CV training?
4 lungs
3 heart
3 blood
4 mix
Increased capillarization of lungs.
Improved gaseous exchange in lungs.
Increased tidal volume of lungs.
Decreased residual volume of lungs.
Increased stroke volume of heart.
Improved coronary circulation of heart.
Left heart ventricular hypertrophy.
Increased blood volume.
Increased levels of red blood cells.
Increased levels of blood haemoglobin.
Increased capillarization of muscles.
Increased size&number of mitochondria.
Increased enzyme activity of aerobic & anaerobic enzymes.
Improved recruitment of type 1 muscle fibres.
What is anaerobic training? (include intensities and HR)
What are the main adaptations it has on the body? 5
Training at intensities of approx. 80-100% MHR (intensity near maximal/maximal in nature)
Improved recruitment of type 2a&2b muscle fibres.
Improved lactic acid clearance&tolerance of lactic acid.
Improved anaerobic glycolysis.
Increased storage of anaerobic substrates.
Fuels stored in larger amounts.
As a result of greater proportion of energy production taking place through anaerobic pathways breakdown of glycogen is incomplete-by product of this=‘Lactic Acid’.
What is lactate threshold?
What is OBLA? When does this occur for untrained and trained individuals? Include when it starts at lactate threshold?
Lactate threshold is point at which energy production shifts in favour of anaerobic metabolism.
Onset Blood Lactate Accumulation=point lactic levels will climb rapidly from 1-2 millimoles/litre of blood to 2-4 millimoles/litre of blood plus
Untrained individuals=starts at around 60% MHR& 80% or more for trained.
Untrained individual may experience the lactate threshold at 50-60% VO2 max, a trained individual at 70-80% VO2 max.
What are the 3 benefits of an improved lactate threshold?
Improved ability to tolerate lactic acid.
Able to use more aerobic capacity prior to suffering from fatigue & discomfort caused by lactic acid.
CV training at appropriate intensity shifts lactate threshold (lactate will only be formed at an intensity relative to a higher % of VO2 max)
What are 2 aerobic tests?
Aerobic Capacity Balke Test
-15 min run test
-has formula to predict VO2 max from run distance.
-need: Running Track, Cones, Stopwatch (place marker at intervals around track (ideally every 10m) to aid in measuring completed distance)
Cooper Test
-need: Running Track, Cones, Stopwatch (place markers at intervals around track (ideally every 10m) to aid in measuring completed distance. Participants run for 12 minutes)
Summarise locomotion
3
Walking gait =distinctly diff from running/sprinting gait
Technique will vary from person to person with regards to running/sprinting (only issue if getting injured as result)
Having optimum technique will improve running economy, reduce injury risk & hopefully make you faster
What are motor skills?
What are the 5 components of motor skills training?
How well your nervous system can communicate with muscles so you are able to react quickly & bring about correct response (eg/maintaining balance/changing direction to avoid tackle)
Coordination
Balance
Speed
Agility
Reaction Time
