HRF Flashcards
Flexibility
Range of Motion of your Joints
Strength
The amount of force a muscle can exert against a
resistance
Muscular endurance
Ability to use voluntary muscles many times without
getting tired
Body composition
Percentage of bidy that is bone, muscle or fat
Cardiovascular fitness
Ability to exercise the whole body for long periods 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 training
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
Aerobic exercising at a moderate to high level, with no rest.
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, the needs of the individual athlete comes first.
Specificity
matching training to the requirements of an activity
Progressible overload
when you gradually increase the amount of overload to improve fitness
Fitt principle
enables you you to plan an exercise programme to get the most out of it safely as possible
Overtraining
training beyond your bodys ability to tecover
Reversibility
gradually losing fitness instead of progressing or remaining at rhe current level
Bone at the top centre of the ribcage
Clavicle
Bone at the lower centre of the ribcage
Sternum
Bone in the upper srm
Humerus
Very big bone in the lower region
Pelvis
Innermost of the two bone on the lower arm
Ulma
Outermost of the two bones in the lower arm
Radius
One of the bones in the cage surroung the internal organs like the heart and lungs
Rib
Bone in the upper leg
Femur
Bone in the knee
Patella
Bones in the upper foot
Tarsals
Metatarsals
Bones in the lower foot
Bines in the toes
Phalanges
Skull bone in the back of the head
Cranium
Vertebrae
Neck and spinal bones
Scalpula
Bones near your shoulders over your robcage
Bones in the upper hands
Carpals
Bones on the lower hamds
Meta carpals
Bones in the fingers
Phalanges
Larger bone in the lower leg
Tibia
Smaller bone in the lower leg
Fibula
Deltoid
Muscle in shoulders
Pectoralis major
Largest chest muscle
Litissimus dorsi
Muscle that occupies the stomach reigon and lower ribcage
Bicep
top muscle in the upper arm
Lower mucle on the upper arm
Tricep
Hip muscle
External oblique
Gluteals
Muscles that make up the buttock area
Hip flexors
Muscles in the upper leg and hip
Quadricep
Muscles at the front of your thigh
Hamstrings
Muscles at the back of your thigh
Gastrocnemius
Muscle at the back of your lower leg
Tibialis anterior
The largest of 4 muscles int the anterior of the leg
