pe Flashcards
(27 cards)
Cardiorespiratory Endurance
The ability of the cardiovascular (heart, lungs & blood vessels) & respiratory system to produce aerobic energy/ATP
Together these systems deliver O2 & nutrients to muscles & remove by-products that have been produced by the body’s cells
Muscular Strength
The maximal force that can be generated by a muscle or muscle group in one maximal effort (1 RM)
Muscular strength is important in sports where an object needs to be moved forcefully (such as in weight-lifting) or when the body needs to hold its position against the opposing force of the opposition
Muscular Endurance
The ability of the muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period of time (isometric contraction) in the face of fatigue.
Flexibility
Flexibility is the range of motion (ROM) around a joint.
It serves the following functions:
Promotes healthy muscles and joints.
Improves elasticity of muscles and connective tissue around joints, which increases freedom of movement and creating the potential for greater force production.
Makes day to day activities (turning, lifting, and bending) easier to perform
There are two types of flexibility:
- Static flexibility refers to a joints range of motion under stationary conditions
- Dynamic flexibility refers to the resistance to motion in a joint. Someone with good dynamic flexibility will be able to move the joint through its full range of motion quickly & easily
Body Composition
The term used to describe the different
components that, when taken together,
make up a person’s body weight
Muscular Power
The ability to exert a maximal contraction quickly or in one explosive effort (often mixed up with strength)
Power = force * speed
Force = strength
Speed = speed at which movement occurs (distance/time)
Coordination
Refers to the skilful and effective interaction of movements.
It is the ability to use the body’s senses to execute motor skills smoothly & accurately.
Coordination may involve the control of body parts (e.g. gymnastics routine) or it may involve the control of an external implement & various body parts (e.g. hockey stick).
Coordination is often referred to as hand-eye, head-eye or foot-eye coordination. This refers to the body parts involved in the motor skill.
Balance
Maintaining equilibrium while stationary or moving
Static equilibrium refers to activities where balance is maintained while the body is stationary.
Dynamic equilibrium refers to maintaining balance while moving. E.g. include cycling, gymnastics or surfing & these activities require more effort to maintain body balance.
Agility
The ability to change body position or direction quickly and accurately while maintaining balance
Relies on anaerobic power, speed, flexibility, dynamic balance and coordination
Speed
The rate of motion (how fast you can move your body part from one point to another)
Speed = Distance x Time
Maximum speed
Acceleration speed
Refers to the rate at which speed is increased.
Speed endurance
Refers to the ability of an athlete to either maintain maximal speeds or perform repeated maximal efforts whilst withstanding fatigue
Reaction Time
The time from the presentation of a stimulus to the onset of a response
Principles of training
specificity in relation to the nature of activity, positions and roles intensity duration frequency progressive overload reversibility
SPECIFICITY:
Relevant to the energy system, position-specific movements and fitness requirements of an activity
To ensure the principle of specificity is applied, we have coaches specific to playing positions to ensure a professional athletes training is tailored towards the individual demands of the position.
PROGRESSIVE OVERLOAD:
Overload: the planned, gradual increase in training load to ensure that fitness continues to be optimised
Applied once adaptation has occurred to a certain stimulus
Overload must be progressive with only 1 variable or a 10% increase made in a training session to avoid injury and overtraining.
FREQUENCY
The number of times training occurs in a given period
Training to improve a fitness component must occur at least three times per week (however, this relies on the other core principles of training also being met).
INTENSITY
The magnitude of exertion required Measured using following: Heart-Rate (%HR max) Oxygen uptake (%VO2 max) Lactate concentration Maximal speed Rating of perceived exertion charts (RPE)
DURATION:
The length of training time
This can include time spent during:
Each session (minutes)
Total program (weeks or months)
REVERSIBILITY:
The loss of physiological performance (detraining) occurs as a result of a person terminating or scaling back a regular training program
This usually starts in the first 1-2 weeks and increases the longer the athlete remains out of training
training types
resistance training – isometric, isotonic, isokinetic interval training continuous training circuit training fartlek flexibility plyometrics
RESISTANCE TRAINING:
aims to build
muscle strength, muscle power
or local muscular endurance by
exercising muscles or muscle
groups against a resistance
Isotonic weight training
Muscle changes length working against a constant load e.g. bicep curl, bench press etc.
Isometric resistance training
Type of strength training where the joint angle and muscle length do not change during contraction.
Isokinetic resistance training
An isokinetic force results in a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement.
INTERVAL TRAINING
Series of repeated bouts of exercise interrupted by pre - determined rest periods or lighter exercise
High Intensity Interval Training (HIIT) is a relatively new aerobic training concept involving periods of short, high-intensity work followed by periods of lower intensity recovery
Continuous Training
involves performing an activity, such as jogging, cycling or swimming, nonstop for a period of time
Used to improve aerobic fitness and local muscular endurance
To maximise the benefits of continuous training, a heart rate range of
70- 85% max HR should be maintained for a minimum of 20 minutes
This is known as the Aerobic Training Zone
Circuit Training
comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a pre - determined work:rest ratio
Fixed Time Circuit Training
The performer completes as many repetitions of the exercise in the allocated time
Fixed Loaded Circuit Training
The number of repetitions to be performed at each station is pre-determined
Overloading Circuit Training
Multiple ways to overload, for example:
