Physical Fitness Flashcards
What is physical fitness
The ability to perform physical tasks efficiently and effectively
What is the fitt principle
Frequency
Intensity
Type
Time
Apply fitt principle to aerobic exercise
3 sessions a week
55% or 70% MHR
20 minutes
Continuous
Appall fitt principle to muscular endurance exercise
3 sessions a week
Moderate to hard exercises with many repetitions
Cover major muscles
Weights, circuit training or exercises
Apply fitt principle to flexibility
3 sessions a week
mild tension felt in stretched muscles
Cover muscles surrounding major joints
Static flexibility exercises
What is aerobic energy production
Without the use of oxygen
‘The ability of the respiratory and circulatory systems to deliver nutrients and oxygen to working muscles and the ability of the working muscles to use the supply’
Long periods of time without getting tired
What is anaerobic energy production
Without oxygen
‘The ability of the muscles and liver to store fuel and the ability of the muscle to utilise this fuel.”
High intensities short period of time
What is muscular power
Maximum force, with speed in an explosive effort
‘the ability of the muscle or group of muscles to produce force with speed in an explosive effort.’
What is muscular strength
Being able to lift, push pull or move heavy things
‘the ability of a muscle or group of muscles to produce near maximum force over a short period of time.’
Muscular speed
Being able to apply a moderate to small force at high speed
‘the ability of a muscle or group of muscles to contract and relax quickly’
What is muscular endurance
Being able to hold or repeat a movement for long periods of time at less than maximum effort
‘the ability of a muscle or group of muscles to work for long periods of time at less than maximum effort.’
What is flexibility
Being able to bend, stretch, twist and turn
‘the ability of the muscles and ligaments surrounding joints to stretch to allow the full range of movement at the joints’
