Principles of health and fitness Flashcards
Define health
A state of complete physical, mental and social well being, not merely the absence of disease
Define physical activity
Any bodily movement produced by skeletal muscles that require energy expenditure
Define fitness
The condition of being physically fit and healthy
Components of physical fitness
Cardiovascular fitness- ability of heart and lungs to take in, transport and utilise oxygen
Muscular strength- ability of muscle to create high force to lift heavy weight
Flexibility
Motor skills- ability of the nervous system to control the movements of the body to perform a range of skills
Muscular endurance- ability of a muscle or muscle group to keep contracting and work for long period of time
Fitness and age
Declines due to hormonal changes, metabolic changes and wear and tear
Ectomorph
Tall and lean
Mesomorth
Athletic
Endomorph
Fat
Overload principle
In order to make improvements, a body system must work at a level slightly higher than that to which it is accustomed (FITT)
Progressive principle
Relates to FITT
To achieve more training gains as the body adapts to the initial overload, training should become more intense to achieve progressive overload
Overload should be increased gradually
Specificity principle
The type of training performed and the demands placed on the body
Specific, adaptation, imposed, demand
Reversibility principe
Principle states that training adaptations will gradually decline if training stops or a maintenance programme is not followed
Adaptability
This is the ability of the body to cope with and adapt to specific rising needs
Individuality
Relevant and appropriate for the individual
Recovery time
Rest
Plateu
Occurs when continued adaptations no longer occur
Regression
Important to recognise when to regress a training programme
E.g illness
Blood pooling
When the exercise stops, so does the force that pushes the blood back to the heart
This blood and waste products stays in the muscles which is known as blood pooling
(A cool down helps to keep the blood circulating)
Cardiovascular fitness
A measure of the efficiency of heart, lungs etc
Whats normal resting heart rate
60-80 bpm
The heart rate training zones of aerobic training
The moderate aerobic zone- begins at 50% of MHR
The fitness zone- 60-70% MHR (fat burning)
Performance zone- 70 to 80% MHR
Performance anaerobic zone 80-90% MHR
RPE scale
Individuals perceive how hard they are working on a scale
Blood pressure
As a result of extra capillarisation, there are more avenue which blood can flow
This means the actual pressure of blood flow along any one vessel may be low than before he aerobic adaptations and overall blood pressure reduced
Osteoblasts
Lay new bones
Muscular strength
Maximal tension or force that is produced by a muscle or muscle group
Muscular endurance
Refers to ability of a muscle or muscle group to exert sub maximal forces against a resistance over an extended period of time
DOMS
Muscle pain, soreness, stiffness that is felt 12-72 hours after exercise
What type of training carries the highest risk of DOMS?
Eccentric
Allows one to lift eccentrically 30-40% more resistance than concentric
High level of muscle damage in the form of micro tears
If a client has an increased curvature of the upper back, what might they benefit from?
Strengthening the rhomboids and mid trapezius and stretching the pectorals
If a client had a increased arching of the slower back, what might they benefit from?
Exercises to strengthen the abs and glutes
What hormone affects exercise during pregnancy
Hormone
Affects joint stability making them more lax
Greater risk of injury
Motor fitness
The ability of the brain and nervous system to control the movements of the body that are neessessary
