HRF Flashcards
Flexibility
Range of Motion of your Joints
Strength
Amount of force a muscle can use against a resistance
Muscular Endurance
Ability to use muscles fir long periods of time without tiring
Body Composition
Percentage of fat,muscle and bone in our body
Cardiovascular fitness
Ability to exercise the entire body for long stretches of time
Agility
The ability to control movement of the whole body and
change position quickly
Reaction Time
Time between the presentation of a stimulus and the onset
of a movement
Coordination
Ability to use two or more body parts together
Balance
Keep the body stable, while at rest or in motion
Speed
Rate of which an individual can cover a movement or range
of distance
Power
Ability to undertake strength performances quickly
Weight
Involves lifting weights to increase the strength of muscles, using
reptitions and sets.
Continuous
Aerobic exercising at a moderate to high level, with no rest.
Plyometric
Exercises wheres muscles use maximum force in short intervals
of time.
Fartlek
A method of training for runners where the terrain and speed
are constantly changing.
Interval
Involves alternating stages of high and low intensity activity.
Circuit
Is a series of exercises, completed for a certain amount of time,
one after another.
Individual needs
.When planning training sessions, your needs come first
.Using someone else’s programme won’t work because people have different needs
.A first time marathon runner using an experienced runner’s programme wouldn’t have the level for it
Specificity
.Specificity means training requirements of an activity
.Every sport has it’s own specific needs
.Specificity in football would need cardiovascular fitness or speed
Progressive overload
.Progressive overload is when you greadually increase the amount of overload to improve fitness
.Overload doesn’t mean training too hard/too much
.a weight lifter might lift 80kg for 10 reps in a week and then 82.5kg the next
FITT
.The FITT principal enables you to plan a programme to get the most out of it
.Frequency (how often),
.Intensity (how hard),
.Time (how long)
.Type (what method
Overtraining
.Hitting a good level of training is a delicate balance but you need to get it right
.Overtraining occurs when you train beyond your body’s limit to recover
.Athletes often exercise longer and harder so they can improve but without good rest they might not be able to recover
Reversibility
.Reversibility means gradually losing fitness instead of progressing or remaining at the current level
.This can occur when a person is ill or injured
.Some people may he able to keep their fitness levels longer than others;this may be related to length of training or how serious their injury is
What is the bone by your shoulders?
Clavicle
