HPE Flashcards
Types of training?
INTERVAL TRAINING
CONTINUOUS TRAINING
FARTLEK TRAINING
CIRCUIT TRAINING
RESISTANCE TRAINING
FLEXIBILITY TRAINING
components of fitness
aerobic capacity, anaerobic capacity, muscular endurance, muscular power, muscular strength, flexibility, agility, balance, coordination, reaction time, body composition
Cardiovascular endurance
Ability of heart to provide oxygen to muscles during physical activity for prolonged period of time
What sports is cardiovascular endurance important?
Distance running, cycling, swimming, rowing
Muscular Strength
The maximum force a muscle or group of muscles can apply against a resistance
What sports is Muscular Strength important?
Weightlifting, Powerlifting, NFL, wrestling, gymnastics
Speed
The ability to move all or part of the body as quickly as possible
What sports is speed important?
Football, basketball, track and field, rugby
How to test muscular strength
1 Rep Max test
Hand grip test
How to test cardiovascular endurance
12 minute Cooper run.
Multi Stage Fitness Test
How to test speed
30 metre sprint test
muscular endurance
is the ability of the muscle or muscle groups in the body to repeatedly contract or keep going with without rest.
What sport is muscular endurance important?
Cross country, cycling, swimming (long-distance), triathlon, rowing, soccer, tennis, CrossFit, MMA
How to test muscular endurance?
Push Up test
Sit Up test
muscular power
Muscular power is a measure of the ability of a muscle or muscle group to exert force quickly to produce an explosive effort.
What sports is muscular power important?
Olympic Weight lighting, Track and Field (sprinting and jumping events), basketball, volleyball
How to test muscular power
Standing broad jump
Standing vertical jump
Medicine Ball Throw
flexibility
is the amount or range of movement that you have around a joint.
What sports is flexibility important?
Gymnastics, dance, figure skating, martial arts, yoga
agility
is how quickly you can change direction under control and maintaining speed, balance and power.
How to test agility?
Illinois agility test
How to test flexibility?
Sit and reach test
balance
Ability to maintain the body in equilibrium while stationary or moving
What sports is agility important?
Soccer, basketball, tennis, rugby
What sports is balance important?
Gymnastics, dance, figure skating, surfing, snowboarding, skiing
How to test balance?
Stork stand test
coordination
Ability of your body’s senses such as your nervous system and your muscles to work together so that you can perform specific movements
What sports is coordination important?
All ball sports, dance
How to test coordination?
‘Wall throw test’.
Who is reaction time important for?
Sprinters, Goal Keepers, F1 drivers
reaction time
is the time is take for you to initiate an action or movement in response to a stimuli.
How to test reaction time?
Reaction time ruler test
Skill based components of fitness
Coordination, reaction time, Balance, agility, muscular power, speed
Health based components of fitness
cardiovascular endurance / stamina, muscular endurance, muscular strength, flexibility, body composition
FITT
Frequency, Intensity, Time, Type
interval training
involves periods of work followed by periods of rest or recovery.
Fartlek training
is a form of interval training that involves varying the intensity and pace of exercise within a single workout.
Continuous training
exercising without rest intervals.
Circuit training
Involves a number of exercises set out so you avoid exercising the same muscle group consecutively at different ‘stations’.
Resistance training
Resistance training is a form of exercise that involves using resistance, such as weights or resistance bands, to strengthen muscles, improve endurance, and enhance overall physical fitness.
Similarities and difference between fartlek and interval training
Interval training is more structured and precise, with predetermined intervals and rest periods, while fartlek training is more unstructured and flexible, allowing for variation in intensity and pace based on perceived effort and terrain.
Aerobic capacity
the maximum amount of oxygen that an individual’s body can utilize during exercise that involves sustained, rhythmic, and continuous movements over an extended period.
Anaerobic capacity
the maximum amount of energy that can be produced by the body without the presence of oxygen. It is utilized during short-duration, high-intensity activities where the demand for energy exceeds the body’s ability to supply oxygen.
Body composition
Ratio of fat to non-fat components of body
How to test body composition
skin fold test
Principles of Training
FITT, Overload, Progression, Recovery, Specify
Overload
In order to progress and improve, putting the body under additional stress beyond what is normal is key. The idea is that because the level of stress is constantly increasing, the body will adapt to be able to keep up.
Progression
For the best results, progressive overload should be gradual. It is better to start off slowly and gradually build up as you improve. Too much too soon will only result in injury or burnout.
Recovery
Complete recovery is needed between training sessions in order to obtain the greatest fitness benefits. Rest is important so that the body can repair and regenerate energy sources.
Specificity
how you train should mimic the skills, movements, and actions required to perform and excel in the game, activity, or event you’re participating in.
How can you increase the intensity of a workout ?
You can increase the reps, sets, progressive overload, reduce rest period between sets
Types of flexibility training
PNF, Static, Ballistic
PNF Stretching
PNF stretching involves alternating contraction and relaxation of the muscles being stretched to increase flexibility and range of motion. (Proprioceptive neuromuscular facilitation)
Static Stretching
Static stretching involves holding a stretch in a comfortable position for a prolonged period without movement.
Ballistic Stretching
Ballistic stretching involves using momentum or bouncing movements to extend a stretch beyond the normal range of motion.
How to calculate max HR
220 - age (BPM)
Target HR
Maximum Heart rate x 75%
Types of resistance training
Isotonic, isometric, isokinetic
Isotonic exercies
Using weights to strengthen specific muscle area
Isometric exercise
Are tightening of a specific muscle or group of muscle without any visible movement in the joint
Isokinetic exercises
Where speed of movement remains constant but resistance varies
Sports where aerobic capacity is important
long-distance running, swimming, cycling, and endurance-based sports.
Sports where anaerobic capacity is important
sprinting, weightlifting, jumping, and other explosive movements.
Fitness
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities.
