Physical Training Flashcards
(14 cards)
What is health
A state of complete physical mental and social well being
What is fitness
The ability to cope or meet the demands of the environment
What are the components of fitness
Agility, balance, cardiovascular endurance, coordination, flexibility, muscular endurance, power, reaction time, strength, speed
What is balance
The ability to keep the body stable by maintaining the centre of mass over the base of support
What is flexibility
Referring to the range of movement possible at a joint
What is strength
Ability to overcome resistance,
Maximal- maximum strength possible in one go
Static- amount of force exerted on an object you cannot move
Explosive- amount of force exerted in one quick muscle contraction
Dynamic- amount of force repeatedly exerted
What are the principles of training
SPECIFICITY- training specific to the sport
PROGRESSIVE OVERLOAD- gradually increasing the amount of overload so that gains occur
REVERSIBILITY- fitness levels are lost when you stop exercising
TEDIUM- boredom that can occur
F- frequency
I- intensity
T- time
T- type
What is the aerobic training zone
60%-80% of MHR
What is the anaerobic training zone
80%-90% of MHR
What is fartlek training
Periods of fast work with intermittent periods of slower work
What is plyometric training
High-impact exercises that teach the muscles to perform to their maximum
How do you prevent injury
Wear appropriate footwear and clothing, taping and bracing, keep hydrated, warm up and cool down, don’t over train, stretch, use the correct technique, rest and recover
What is in a warm up
Pulse raising
Stretching
Skills practise
Mental preparation
What is in a cool down
Pulse lowering
Stretching
