P1. Physical training Flashcards
What is the definition of health?
state of complete, mental physical and social well being and not merely the absence of disease or infirmity
What is the definition of fitness?
Ability to cope with the demands of the environment
What is the definition of cardiovascular endurance?
Ability of the heart and lungs to supply oxygen to the working muscles
What is the definition of muscular endurance?
ability to repeatedly use muscles over a long time without fatigue
What is the definition of strength?
Amount of force that a muscle or muscle group can apply against a resistance
What is the definition of speed?
Rate at which someone is able to move over a period of time
What is the definition of power?
Speed x strength
What is the definition of agility?
Ability to change direction at speed whilst maintaining control
What is the definition of balance?
Ability to keep the bodys centre of mass over a base of support
What is the definition of coordination?
ability to use two or more parts of the body together efficiently
What is the definition of reaction time?
Time taken to react to a stimuli
What is the definition of flexability?
Amount of movement possible at a joint
How do you work out maximum heart rate?
220 - age
What is the aerobic target zone?
60-80% of maximum heart rate
What is the anaerobic target zone?
80-90% of maximum heart rate
What are the 6 types of training?
Static
Circuit
Plyometric
Continuous
Fartlek
Interval
What are the different training seasons and how should you base your training around them?
Pre season - general fitness improvements
Competitive season - specific skill improvements, maintain fitness
Post season - general fitness, rest, relax, recover
Name 2 benefits for physical health?
Lower resting heart rate
Healthy muscles
Weight loss
Name 2 benefits of mental health?
Improves self esteem
Reduced stress
Absense of depression
Name 2 benefits of social health?
Interaction with others
Sense of belonging
Making new friends
What is physical health?
Ability to perform everyday tasks, free from illness and injury
What is mental health?
An individual realising his/hers true potential
What is social health?
Interacting with a range of people and having a sense of belonging
How can you avoid injury?
Warm up - pulse raiser, stretch
Correct equipment and clothing
Correct technique
Hydration
What to do after you exercise…?
Cool down - stretch
Ice bath
Eat and rehydrate
What is the definition of altitude training?
A form of aerobic training which can improve cardiovascular endurance
What is the definition of cardiovascular fitness?
Ability to exercise the whole body for long periods of time
What does a lower resting heart rate mean?
A stronger heart and a more efficient aerobic system
What does cardiac hypertrophy refer to?
Strength and size of the heart
Why do you need to cool down after exercise?
Oxygen back to working muscles and repay oxygen debt.
Reduce lactic acid
feel less fatigued so they can return to training quicker
How do ice baths affect recovery?
Prevent DOMS or remove lactic acid
How does cooling down by stretching affect recovery?
Removes lactic acid and slowly brings heart rate down
