principles of training and techniques Flashcards
what is strength
the maximum force against a set resistance that muscles can exert in a single effort.
what are repetitions
number of times an exercise is repeated without a break
what is repetition maximum
the amount of resistance you can lift 1 time.
what are sets
number of repetitions completed makes up a set.
what is endurance
ability for a muscle to repeatedly contract against a given resistance
what is power
ability for a muscle to exert force over a distance in a short time.
what is eccentric contraction
lengthening of the muscle fibres.
what is concentric contraction
shortening of the muscle fibres.
what is isometric
force applied with little to no lengthening of the muscle fibers
what is isotonic
muscle fibers shortening or lengthening depending on the agonist or antagonist movement
what is isokinetic
the use of machine to ensure the weight is applied through the fill range of motion.
explain the benefits and cons of weight machines.
- enables correct positioning and proper movement while an athlete is lifting weights.
- isolating individual muscles.
- safer than free weights
- expensive and space consuming.
- used to build strength and muscle mass.
- doesn’t require stabilizer muscles.
explain the benefits and cons of free/fixed weights.
- greater range of motion.
- better joint strength
- safe with a spotter but not as safe as weight machines.
- can alter weight resistance.
explain the benefits and cons of elastic bands.
- cheap
- extremely space effective.
- full range of motion
- safer than free weights.
what is progressive overload
- improvement will only occur when the training load exceeds what the body is used to.
- can be achieved by varying the frequency, duration, and intensity.
- increased number of resistance, number of reps, load, intensity.
- increase the load gradually over a long period of time so that improvement can be maintained and injure rate reduced.
what is specificity.
- aimed at specific or designated components of fitness, muscle groups, energy system.
- training where replication of muscle groups that would be used in given sport.
what is reversibility
- complete rest should not be for more than 2-3 weeks
- gains and progress made declines
- reduction in strength, flexibility,
what is the training threshold
- sufficient frequency at a high enough intensity, with sufficient length.
- max heart rate: 220 minus age
- two thresholds, aerobic 60%-80% of persons max heart rate.
- anaerobic 80-95%
benefits of warm ups and cool downs
- takes 10% of exercise time
- last for about 5mins, with relative intensity
- cool down needed to bring heart levels back down slowly
what is stroke volume and cardic output?
- stroke volume: amount of blood being pumped through the heart per beats.
- cardiac output: amount of blood bumped through the heart per minute.
what is oxygen uptake
- the amount of oxygen the body uses per minute and the capacity of an individuals body to transport/ utilise oxygen.