Physical training Flashcards
Definition of fitness
Fitness is the ability to meed the demands of the environment
Definition of Health
Health is a complete state of physical, phycological and social well being
Definition of exercise
Exercise is a form of physical activity
Definition of performance?
Performance is how well a physical task is completed
What are the five health related component of fitness
Cardio vascular Strength Muscular endurance Flexibility Body composition (Definitions on chegg]
Name the skill-related components
Agility Balance Coordination Power Reaction time Speed
What component of fitness does the cooper 12 minute run test?
Cardio vascular fitness
What component of fitness does the Harvard step test?
Cardio vascular test
What component of fitness does the Grip dynamometer test?
Measures muscular strength
What component of fitness does the 30m sprint test?
Speed
What component of fitness does the Vertical jump test?
Measures power
What component of fitness does the Sit and reach test?
Flexibility
What component of fitness does the One minute press up/sit up test?
Muscular endurance
Name the principles of training.
Specificity Progressive overload FITT Overtraining Reversibility
Continuos training
Working at sustained aerobic intensity without rest for a minimum of 20 mins; this improves cardio vascular fitness
Fartlek Training
Incorporates changing your speed, terrain or intensity. Fartlek improves aerobic and anaerobic fitness
Circuits training
Involves a series of exercises called a circuit. Each activity takes place at a station. It can improve speed, balance, coordination and muscular endurance
Interval training
Period of work and relief with varying levels of intensity. Used to develop speed and muscular endurance
Plyometric Training
Muscles are used to exert maximum force in short periods of time, with the aim of developing speed and strength
Weigh Training
Uses weight to provide resistance. Used to develop muscular strength. By varying weights and reps, you can improve muscular endurance.
What is Body pump?
Give an advantage and disadvantage.
Develops strength and Cardio Vascular endurance
Advantage - targets specific muscle groups
Disadvantage - poor technique can lead to injury
What is Aerobics?
Give an advantage and disadvantage.
Develops strength, flexibility and cardio - vascular endurance
Advantage - Good for weight loss
Disadvantage - can be high impact on body joints
What is Pilates/yoga?
Give an advantage and disadvantage.
Strength and Flexibility
Advantages - Targets specific muscle groups, improves muscle coordination
Disadvantage - stretches can be very challenging
What is Spinning?
Give an advantage and disadvantage.
Cardio Vascular Fitness and anaerobic fitness
Advantages - high intensity, can develop an athlete aerobically and anaerobically
Disadvantages - can be uncomfortable
What are the long term training effects?
Train for longer and more intensely Fitness levels are improved Recovery is quicker Sleep better Resting heart rate is lower Reduced body fat Improved health
Exercise - Benefits to the musculo-skeletal system
Increased bone density - making bones stronger and more able to withstand potential impacts better
Increased strength of ligaments and tendons - improving joint stability
Muscle hypertrophy - muscles become bigger in size, fibres get thicker and stronger.
Why is rest important for adaptations to take place?
Without adequate rest, changes will not occur. Rest is a crucial part of any training programme.
Its important to allow adequate time to recover before the next training session
Benefits of exercise to the cardio respiratory system
Decreased resting heart rate Faster recovery Increased resting stroke volume Increased maximum cardiac output Increased size/strength of heart Increased capillarisation Increased in number of red blood cells Drop in resting blood pressure Increased lung capacity/volume and vital capacity Increased number of alveoli Increased strength of diaphragm
How do you prevent injury?
Using principles of training
Following the rules and regulations of an individuals sport
Using the appropriate protective clothing and equipment
Checking equipment and facilities before use
Warming up and cooling down
Concussion
Usually due to direct impact to the head
There is a loss of consciousness
Episodes of memory loss
Confusion, slow response to questioning
Fracture
Broken or cracked bones
Simple crack or a complete breal
Dislocation
One of the bones at a joint is knocked out of place
Often the result of an impact
Sprain
Ligaments become stretched at a joint
Torn Cartilage
Damage to the surface area of the cartilage between bones
Joints might have swollen, painful, prone to lock or catch or even have reduced movement
Abrasion
Damage to the surface of the skin
What are the aims of warm up?
Improve the elasticity Increase range of movement Increase the temperature of muscles Increase blood flow Prepare the body for specific exercise
The aim of cool down?
Remove lactic acid
Reduce muscle temperature
Allow the heart to return to its resting rate
