physcical training Flashcards
health
a person’s complete state of physcical, mental and social wellbeing not just the absence of disease
fitness
a persons ability to effectively meet or cope with the demands of their physcical enviroment
agility
the ability to move and change direction quickly whilst maintaning control
balance
the maintanace of the centre of mass over the base of support
cardiovascular endurance
the ability of the heart and lungs to supply oxygen to the working muscles
coordination
the ability to use two or more body parts together smoothly and efficently
flexibility
the range of movements possible at a joint
muscular endurance
the ability of a muscle group to undergo repeated contraction without fatigue
reaction time
the time taken to respond to a stimulus
speed
the ability to move body parts to perform an action quickly
strength
the ability to overcome resistance
maximal strengh
maximum force exterted in one contraction
dynamic strength
the ability to apply orce when the muscles are continually contracting and extending
power
strength x speed
reasons for fitness testing
identify strengths and weaknesses, monitor improvement, to motivate and set goals
limitations of fitness testing
not sport specific, dont have competitive conditions, dont replicate the right movements
stork stand test
balance one foot on the other,hands on hips, lift heel, use stopwatch
illanois agility test
8 cones measured distance apart, stopwatch to time them in seconds
multi stage fitness test
must run 20m before each bleep
wall toss test
stand 2 meters from a wall, throw and catch the ball as many times in 30 seconds
sit and reach test
use a sit and reach box, feet on the bottom, reach forward to move the slider, mesured in cm
sit up bleep test
sit up and down at the rythm of the bleeps
vertical jump test
jump as high as you can and touch the wall with chalk, mesaure in cm
ruler drop test
drop the ruler randomly and catch it as fast as possibe
one rep max test
increase the weight untill they cant do a rep - barbell/leg press/
30 metre sprint test
2 cones 30m apart, record the time in seconds
handgrip dyamometer test
squeeze the handle keeping the elbow at 90 degrees as hard as possible
qualitive data
subjective information, opinions, feelings, emotions, comparisons
quantative data
objective information, scores, distance, time , level
SPORT
specificity, progressive overload, reversibility,tedium
FITT
frequency, intensity, time, type
circuit training
6-12 stations with different exersize, intensity changed by the work:rest ratio
advantages of circuit training
can be used by large groups, easy to set up, little equipment, can be easily ajusted for goals or intensity
disavantages of circuit training
isolated exersizes not sport specific, no competition/ match situstions, technique affected by fatigue
continuous training
sustained exersize at a constand rate with no rest
advantages of continuous training
improves cardiovascular and muscular endurance, less intense on joints, changes body shape
disadvantages of continous training
injury from repetive contractions, wont increase power, result in tedium
fartlek training
varying the speed, terrain and work:recovery ratios to vary intensity
advantages of fartlek training
improves speed, caridovascular and muscular endurance, combines aerobic and anaerobic, helps gain an awarness of your bodys response to exersize
interval training /HITT
periods of exersizing with periods of rest/ low intnsity
advantages of interval training
develops aerobic and anaerobic fitness, easily adapted for different components
disadvantages of interval training
tiring, requires disapline and motivation, intensity can cause injury
static streching
strectch taken to the limit of your range of motion and held isometrically for 30 seconds
advantages of static strecthing
increases flexibility, reduces injury, safe for everyone
disadvantages of static strecthing
hard to strech some musscle groups, poor technique or over streching can cause injury, can take time
weight training
lifting weights using different muscle groups e.g free weights, medicene balls and resistance machiences
advantages of weight training
easily adapted for strength or endurance, can be done with anything using anything with resistance
disadvantages of weight training
poor technique and too much causes injury, DOMS is common
plyometric training
hopping, bounding , jumping, using gravity to make an eccentric contraction, and then a bigger concentric contraction
advantages of plyometric training
stimulates sporting movements, no specialist equipment
disadvantages of plyometric training
high risk of injury, so you need a high level of fitness, stress on joints
maximum heart rate
220-age
aerobic training zone
60-80% of max heart rate
anaerobic training zone
80-90% of max heart rate
strength and power training
weights above 70% of 1RM, 4- 8 reps
muscular endurance
weights below 70% of 1RM, 12- 15 reps
considerations to prevent injury
warm up, clothing, hydration, technique, over training, rest, taping/bracing
altitude training
carried out over 2000 metres abouve sea level
advantages of altitude training
more red blood cells are produced to carry more oxygen, cardiovasular endurance is improved, gaseous exchange is faster
disadvantages of altitude training
reversibilty occurs, altitude sickness, short- lived benifits
pre season
improving general fitness and adressing specifc needs
peak season
maintaining fitness levels, specific skills for competition
post season
oppertuninity to rest, maintaing general fitness
benifits of warming up
increase tempetature, pulse, range of movement, physchological preperation and preventng injury
benifits of cooling down
slowly reduces breathing and heart rate, removal of lactic acid, prevent doms, overheating, light headeness and nausea
