T1 2024 Flashcards
Define Fitness
The ability to complete all you need and desire in a day without becoming exhausted.
What are 6 health related fitness components?
Aerobic capacity, Anaerobic capacity, muscular endurance, muscular strength, flexibility, body composition. AAMMFB
What are 6 skill related components?
Agility, Balance, Coordination, Reaction time, Speed, Power. ABCRSP
What is continuous training and an example?
It is training done for an extended period of time with no breaks. Eg cross country running.
What is interval training and an example?
Continuous training incorporating breaks. Eg 20 up and backs with 20 second rest in between.
What is resistance training and an example?
An exercise causing muscles to contract against external resistance, causing better power, strength and hypertrophy. Eg bench press.
What is circuit training and an example?
When you alternate between different exercises in a circuit.
What is fartlek training and an example?
Training where intensity is varied but there is no rest periods. Eg run, first 5km fast, next 2km slow, finish with 100m flat out.
How do you calculate MHR?
220 - Age
Define Coordination
Having awareness of your senses and all body parts can work together fluently.
Define Balance
To maintain the body physically in equilibrium.
Define Anaerobic capacity.
To put body parts into motion quickly and sustain high intensity efforts.
What is the difference between muscular endurance and muscular strength?
Endurance is to work it for a long period of time, strength is to quickly produce an explosive effort.
Define Body Composition
Ratio of fat to non-fat components in your body.
Define Aerobic Capacity
Ability to make ATP needed to do continuous activity over extended periods.
What does FITT stand for?
Frequency, Intensity, Type, Time
Why are rest days needed in programs?
It allows to muscles to recover & body to replace glycogen levels in preparation for the next training session.
Why is the training principle specificity & individualisation important in a training program?
You need to train the specific fitness component, muscle groups & skill for the sport in relation to the individual strength & weaknesses.
What is progressive overload?
To improve your level of fitness, you must exercise at an intensity greater than your existing capacity to improve your fitness.
Why is progressive overload an important training principle?
If you repeat the same training session over & over again there will be no improvement in performance.
How would you apply progressive overload to a cross country runner?
Inc. time running, Inc. number of sessions per week, Inc. intensity of each run.
What fitness component does a marathon runner develop?
Aerobic capacity
What intensity do you need to run at to improve aerobic energy system?
60% to 70% of MHR
What training method would you use to improve leg strength with resistance training?
Squat, 3x8 reps at 80% intensity of 1 rep max.
What component would doing squats, 3x8 reps, at 80% intensity of 1 rep max, improve?
Muscular strength
What is an example of short interval sprint training to improve speed?
40m x 10 sprints at 95-100% intensity, three times per week.
How could you use plyometrics to improve speed?
Box jumps – 10reps x 3 set, three time per week with a day rest in between
What system would be used for sprinting 400m?
Lactic
What system would be used in cross country running?
Aerobic
What is aerobic endurance?
The ability to exercise at moderate intensity for extended periods of time.
What training is best for improving the aerobic energy system?
Continuous
What is the by-product when the anaerobic glycolysis system interferes with muscular contraction?
Lactic Acid
What is muscular contraction?
The tightening or shortening of muscles when doing an activity.
What is ATP?
A chemical compound providing energy for movement.
What is sports related fitness?
An individual’s ability to perform in their chosen sport or athletics event without becoming exhausted.
What is aerobic power?
The ability of the body to use oxygen during physical activity, known as VO2max (ml/kg/min).
Which foods does the aerobic energy system use?
Carbs, fats, proteins.
What is steady state?
Oxygen supply = Oxygen demand
VO2 max refers to…
Amount of oxygen used per kg of bodyweight during one minute of physical activity. (mls)
During a 30 min continuous run, ATP is produced…
Aerobically in the presence of oxygen.
Define the anaerobic threshold.
When lactic acid accumulates into the blood.
What is the difference between static and dynamic stretching?
Static you hold a position, dynamic is controlled movements that go through the range of motion before.
When should static and dynamic stretches be used?
Dynamic before, static after.
