Chapter 4: Fitness and Conditioning Techniques Flashcards
Principles of Conditioning
Safety
Warm up/Cool down
Motivation
Overload
Consistency
Progression
Intensity
Specificity
Individuality
Minimize Stress
What does a warm-up period do
prepare the body physiologically for work
stimulate cardiorespiratory system
increase muscle temperature to increase elasticity and decrease viscosity
2-3 min of whole body increasing intensity - total time 10-15 min
What does a cool-down period do
Enables the body to return to a resting state
decreases muscle soreness post-workout
Cardiorespiratory endurance
Ability to perform whole body large muscle activities for extended periods of time without excess fatigue
Maximum aerobic capacity
greatest rate at which oxygen can be taken and used during exercise
- best indicator of cardiorespiratory endurance
-tested with VO2 max
Stroke volume
the volume of blood being pumped out at each beat
-second mechanism that a heart can adapt to meet increasing demands
Cardiac output
how much blood the heart can pump in one minute
-primary determinant of maximal rate of consumption possible
Training effect
Strove volume increases while heart rate decreases at standard exercise load
SAID principle
specific adaptations to imposed demands
- The body will adapt overtime to the demands that are placed on it
flexibility
The ability to move in a joint or series of joints through a smooth range of motion
aerobic metabolism
The body has to use more complex carbohydrates and fats to generate ATP
The energy system burns lactate using oxygen but takes 20 minutes to clear the lactate
-Long duration, continuous activities
Anaerobic Metabolism
Does not need oxygen to generate ATP
Best with short, explosive activities
10 seconds to 2 minutes
Training Techniques
F - frequency of activity
I - intensity of the activity
T - Type of activity
T - Time of activity
Target heart rate
Maximum Heart rate
