HRF Flashcards
(55 cards)
Flexibility
Range of Motion of your Joints
Strength
The amount of force a muscle can exert against a
resistance
Muscular Endurance
Ability to use voluntary muscles many times without
getting tired
Body composition
Ability to exercise the whole body for long periods of
time
Agility
The ability to control movement of the whole body and
change position quickly
Reaction Time
Time between the presentation of a stimulus and the onset
of a movement
Coordination
Ability to use two or more body parts together
Balance
Keep the body stable, while at rest or in motion
Speed
Rate of which an individual can cover a movement or range
of distance
Power
Ability to undertake strength performances quickly
Weight training
Involves lifting weights to increase the strength of muscles, using
reptitions and sets
Continuous training
Aerobic exercising at a moderate to high level, with no rest
Plyometric training
Exercises wheres muscles use maximum force in short intervals
of time
Fartlek training
A method of training for runners where the terrain and speed
are constantly changing
Interval training
Involves alternating stages of high and low intensity activity
Circuit training
Is a series of exercises, completed for a certain amount of time,
one after another
INDIVIDUAL NEEDS
• When planning training sessions, the needs of the individual athletes comes
first.
• Using someone else’s training programme will not work because every athlete
has different needs – and a different starting point – and the training should
focus on these.
• For example; a first time marathon runner using an experienced marathon
runner’s training programme. They would not have the fitness levels or
experience to benefit for it.
SPECIFICITY
• Specifcity means the matching training to the requirements of an activity.
• Every sport has its own specific needs; divers and long distance runners obviously
train in different ways.
• Specificity in football might mean concentrating on cardiovascular fitness or speed.
PROGRESSIVE OVERLOAD
• Progressive overload is when you gradually increase the amount of overload to
improve fitness.
THE FITT PRINCIPLE
• The FITT principle enables you to plan an exercise programme to get the most
out of it safely as possible.
Does anyone know what FITT stands for?
• Frequency (how often)
• Intensity (how hard)
• Time (how long)
• Type (what method)
OVERTRAINING
• Hitting a good level of training is sometimes a delicate balance for athletes, but
it is important to get it right.
• Overtraining occurs when you train beyond your body’s ability to recover.
• Athletes often exercise longer and harder so that they can improve. However
without adequate rest and recovery, this can backfire and actually
make you performance worse.
REVERSIBILITY
• Reversibility means gradually losing fitness instead of progressing or remaining
at the current level.
• This can occur when a person is ill or injured.
• Some people keep their fitness longer than others; this may be related to the
length of training or how serious their injury is.
What is the bone in your head that holds your skull
Cranium
