physical training Flashcards
define health
a state of complete physical and emotional and social well being and not merely the absence of disease or infirmity
define fitness
the ability to meet the demands of the environment/everyday life
define exercise
a form of physical activity done to maintain and or improve fitness
define performance
the action of performing a task, including sporting performance
define strength
the amount of force that can be applied by a muscle or muscle group against a resistance
define cardiovascular endurance
the measurement of how efficiently your heart can pump oxygen and nutrients to the working muscles over a long period of time, without tiring
define muscular endurance
ability to repeatedly contract voluntary muscles over a long period of time, without tiring
define flexibility
the ability of your joints to be able to move through their full range of movement
define body composition
the percentage of your body weight made up from muscle, fat, and bones
define agility
the ability to change body position or direction quickly
define balance
the ability to keep your body’s centre of mass over a base of support
define coordination
the ability to more two or more body parts at the same time accurately and smoothly
define power
the ability to combine strength and speed
define reaction time
the time taken to move in response to a stimulus
define speed
the rate at which your body can move or cover a distance in a set time
what is the acronym for the components of fitness
could rabbits actually be super precious creatures before fluffy mittens sold
what is the purpose of fitness testing?
to gather information about your current level of fitness
what is meant by reliability?
a question of whether the test is accurate and the protocols have been followed
what is meant by validity?
relates to whether the test actually measures what it sets out to measure
what factors can you keep constant to ensure the test is as accurate as possible
equipment
effort
environment
people
what fitness test can test cardiovascular fitness
cooper run
harvard step test
what fitness test can test strength?
grip dynamometer
which fitness test can test muscular endurance?
one minute sit up test
one minute press up test
what fitness test can test flexibility?
sit and reach test
what fitness test can test speed?
30m spring test
what fitness test can test power?
vertical jump test
what are the principles of training?
individual needs specificity progressive overload overtraining reversibility
what are the ways you can progressive overload
frequency-how often we train
intensity-how hard we train
time- how long we train
type-what type of training we do
what is specificity?
training should be geared specifically towards your chosen sport or activity
what is progressive overload?
working your body harder than usual by gradually increasing the amount of exercise you do
what is individual needs?
making training match the needs of the individual
what is overtraining?
when your train too hard and do not give your body enough rest and recovery time between training sessions
what is reversibility?
if you are unable to exercise because of illness or injury or other commitments, unless you keep training, any fitness gains will be lost
what are the thresholds of training??
an effective way to measure intensity and ensure you are working hard enough to make fitness gains
what is the aerobic training threshold??
60%-80%
what is the anaerobic threshold??
80%-90%
what is the Karvonen formula/ the formula to work out to find the minimum and maximum thresholds of the trading zones
MHR x %intensity= target heart rate
MHR= maximum heart rate
220-age^
what do you need to consider when deciding the most appropriate training methods?
facilities available
current fitness level
sport requirements for fitness
what are the different training methods
continuous interval fartlek circuit plyometrics weight/resistance training fitness classes
what is continuous training?
involves a steady constant pace at moderate intensity which should last at least 20mins without rest
what is interval training?
involves periods of work followed by periods of rest
what is fartlek training?
a form of interval training but combines different intensities with no rest
what is circuit training?
series of exercises completed one after the other
what is plyometrics?
method of strength training that can be used to improve power or muscular strength, see difference in 8-10 weeks
what is weight and resistance training?
form of training that uses progressive resistance against a muscle group
what are different fitness classes?
body pump- weight based group exercise class
aerobics-high tempo exercises
pilates-develops strength and flexibility in whole body focusing on core strength
yoga- performing series of postures to develop strength and flexibility paying attention to breathing
spinning- high intensity workout in stationary bikes
what does PARQ stand for?
physical activity readiness questionnaire
