Principles of Fitness Flashcards
Health Related Physical Fitness Components
Cardiovascular endurance, body composition, muscular strength, muscular endurance, flexibility
Skill Related Physical Fitness Components
Agility, coordination, balance, power, reaction time, speed
Define Training Theory
Deliberate, systematic, gradually increasing functional load with the aim of improving a performance goal
Requirements of Training
Systematic, regular, purposeful
Aspects of Training
Physical, mental, tactical, technical
5 Basic S’s of Training (physical aspects)
Strength, speed, suppleness, stamina, skill
Principles of Training
Overload of at least one FITT factor, Specificity, Law of Diminished Returns, Reversibility, Regularity, Continuity, Individual Responsiveness
Rules of Training
Specificity, Progression, Gradual, Variation, Continuity, Fatigue
FITT Factors
Frequency, Intensity, Time, Type
Types of Strength Training
Endurance Locally, Intensive Interval, Extensive Interval, Repetition
Training Type for muscle endurance
Endurance Locally
30% 1RM
>30 reps
Training Type for muscle building/hypertrophy
Intensive Interval
55-80% 1RM
15-16 reps
Training Type for Strength Endurance
Extensive Interval
30-55% 1RM
20-30 reps
Training Type for Power/Strength
Repetition Method
85-95% 1RM
2-5 reps
Equation for Volume of Resistance Exercise
work performed = reps x load
Equation for Muscle Stress
reps x %1RM x sets
Rest Times for Resitance Training
Strength - 2-5 mins
Power - 1.5-5 mins
Hypertrophy - 1-3 mins
Endurance - 0.5-1min
1RM Test
Select a weight for 10 comfortable reps
Count reps able with that weight with good form
Look in table for % for the rep count
100/% x test kg = 1RM
Types of Aerobic Training
Endurance/Stamina, Intensive Endurance, Extensive Endurance, Intensive Interval, Extensive Interval
Aerobic Training for VO2 max
Intensive Endurance
70-85% HR
20-60mins
Aerobic Training for Fat Burning
Extensive Endurance
60-70% HR
20-60 mins
Aerobic Training for Speed Training
Intensive Interval
80-95% HR + 50-65%HR rest
20-40 mins
Aerobic Training with intervals
Extensive Interval
70-85% HR + 50-65% HR rest
20-40 mins