1.1.4

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  • 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

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