1.1.4
- Created by: beth
- Created on: 13-03-13 16:30
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- 1.1.4; Physical activity as part of your healthy active lifestyle.
- SPORT.
- Specific' the training must be matched to the needs of the sporting activity to improve fitness,
- Progression; Start slowly and gradually increase the amount of exercise and keep overloading.
- Overload; fitness can only be improved by training more than you normally do,
- Reversibility; any adaptations will be reversed if you stop training completely.
- Tedium; Training must be varied to ensure the athelete maintains motivation.
- FITT Principle
- Frequency; How often you do it.
- Intensity; How hard you train.
- Time; the amount of time you train for.
- Type; What type of activity or exercise you do.
- Continuous Training; exercises the body at moderate keeping the pulse at a constant level.
- Circuit training; is a series of exercises completed for a certain amount of time one after another.
- Weight Training includes Reps and Sets.
- Fartlek; exercise, often running varying in time distance and effort.
- Fartlek is Swedish for speed.
- Recovery Rate is; 220-your age
- Interval; high intensity activities but breaks in between.
- Cross training; a method of training that uses a combination of other types of training.
- A warm up must include; pulse raising, stretching, drills specific to your activity.
- Why have a warm up?
- It physically and mentally prepares you for the task ahead.
- it increases oxygen delivery to the working muscles
- increases temperature of muscles tendons and ligaments reducing the chance of injury
- It increases flexibility which will aid performance.
- Cool down
- Structure of a cool down; light exercise, then stretching
- aids the removal of lactic acid which will stop the muscles from becoming stiff.
- aids removal of carbon dioxide and other waste products
- helps breathing rate get back slowly to the resting rate.
- helps avoid blood pooling in the lower limbs.
- improves flexibility
- SPORT.
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