week 1 Flashcards
- bio means life with _____ which is the analysis of force interactions
- the science of studying the mechanical aspects of living organisms.
- goals are performance improvement, technique improvement, and
equipment improvement
Biomechanics
also known as the principle of specificity, is a well-known adaptation principle.Your body adapts to the specific demands placed upon it. Therefore, if you train for a particular sport or skill, your body will adapt and improve in that specific skill
Specificity Principle or SAID (specific adaptation to imposed demand)
states that muscles must work hard enough, at vigorous and sustained levels, to exceed the body’s resting level and surpass their accustomed workload in order to bring about improvement
Overload Principle
FITTVP means?
Frequency, Intensity, Time, Type, Volume, Progression
for the body to achieve more training gains, as the body
adapts to the initial overload. Therefore, the overload needs to be gradually increased over time to maximize results. To improve, gradually increase the intensity, frequency,
and/or duration of activity over time.
Progression Principle
principle of recuperation, suggests that rest and
recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.
Rest and Recovery Principle
- optimal rest and recovery can be achieved without overstressing the athlete.
- suggests that training plans should incorporate phases of stress followed by phases of
rest.
Periodization
refers to the process by which the body becomes accustomed to a exercise or training program through repeated exposure. As the body adapts to the stress of a new exercise or training program, it becomes easier to perform
Adaptation
suggests that the response to physical activity is
highly heterogeneous among individuals. In other words, no two individuals will respond in the same way to a similar dose of physical activity.
Principle of Individual Variability
- suggests that activity must be maintained at the
same level to keep the same level of adaptation. - To maintain a desirable level of fitness, at least three balanced workouts per week
Reversibility Principle (also referred to as the Regularity Principle)
- to focus on the quality of your diet. You can use this as a guide to create healthy and balanced meals.
- also advises consumers to avoid sugary beverages A major source of calories, they offer little nutritional value in the diet
- encourages the use of healthy oils, and does
not set a maximum limit on the percentage of calories
Healthy Eating Plate
IS the type of carbs more important than the amount of carbs in one’s diet?
Yes
is a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period.
Cardiorespiratory endurance
is a preparation for physical exertion or a performance by
exercising or practicing gently beforehand, usually undertaken before a performance or practice
Warm-Up exercise
exercise is an easy exercise, done after a more intense activity, to allow the body to transition to a resting or near-resting state gradually.
Cool-down
(Pre-Exercise Dynamic Stretch)
Move your arms cross your chest, crisscrossing.
Switch back and repeat, bringing the opposite arm
to the top. Repeat
Arm Crossovers
(Pre-Exercise Dynamic Stretch) Try to hit your butt with your foot while walking.
Speed things up by doing this while you are
jogging. Repeat
Butt Kicks
(Pre-Exercise Dynamic Stretch) Stand with your feet at the level of your shoulder
with your arms out to the sides to form “T” pattern.
Holding your lower body still, rotate your upper
body back and forth from right to left.
Spinal Rotations
(Pre-Exercise Dynamic Stretch) Stand upright with your feet at shoulder width.
Swing one leg out to the side, then swing it back
across your body in front of the other leg. Repeat
Hand Walks
(Pre-Exercise Dynamic Stretch) Lift your right leg by bending your knee so that it
points out. Tap the inside of your right foot with
your left hand without leaning or bending forward.
Repeat
Hacky Sack
Benefits of warm up
- To brace yourself mentally and physically for your chosen physical activity.
- To raise your heart rate and blood flow so that more oxygen can enter your muscles.
- To enable to prepare your nerves and muscles to enhance their movement efficiency.
- To improve your range of motion, being flexible and improve your athletic performance
Benefits of cool-down
- Enable the heart rate to return to its resting rate.
- Allows a more gradual return of the blood back to the heart and reduces the potential for adverse cardiovascular outcomes.
- Significantly decrease muscular and skeletal injuries and improve your athletic performance.
The principles that contain the keys to selecting appropriate exercises for developing and maintaining each of the basic components of fitness
Fitness Principles for Exercise Program Design
