Fitness and Training

?
Describe the Characteristics of Static Stretching
The muscle is taken to its current elastic limit and held in position (no movements during the stretch). For a period of at least 6 seconds. Targets individual muscles rather than muscle groups. Can be performed alone or with a partner.
1 of 44
Describe the Characteristics of Proprioceptive Neuromuscular Facilitation (PNF) Stretching
The muscle group is passively stretched, then contracts isometrically against a resistance while in a stretched position, and then is passively stretched again through the resulting of increased range of motion. Usually partner assisted. Up to 10s.
2 of 44
Describe the characteristics of Ballistic Stretching
Uses momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
3 of 44
Describe the Charasteristic of Dynamic Stretching
It involves stretching the muscles through a full range of momentum and gradually increasing reach, speed of movement, or both.
4 of 44
The three Muscle Fibre Types
Type I (slow twitch), Type IIa (FOG), Type IIb (FTG).
5 of 44
Methods of Training suited to Type I Muscle Fibre
Continuous, Fartlek, Weight Training (best suited to aerobic endurance type activities as they have a slower contraction time).
6 of 44
Methods of Training suited to Type IIa Muscle Fibre
Fartlek, Interval, Circuit Training (best suited to middle-distance athletes or game players).
7 of 44
Methods of Training suited to IIb Muscle Fibre
Interval, Circuits, Weight, Plyometric Training (best suited to maximal intensity but short duration activities).
8 of 44
Adaptations of a Type I Muscle Fibre
Increased vascularisation, increased density of mitochondria, increased quantities of myoglobin, increase resistance to fatigue, ability to exert greater force for longer periods of time.
9 of 44
Adaptations of a Type IIa Muscle Fibre
Same as Type I Muscle Fibre + increased stores of muscle glycogen, increase in diameter of muscle fibre size / hypertrophy.
10 of 44
Adaptations of a Type IIb Muscle Fibre
Increase in diameter of muscle fibres / hypertrophy, increase force produced, increased stores of ATP /PC / mucle glycogen, easily fatigued.
11 of 44
Define Speed
Speed is defined as the time taken to cover a specific distance.
12 of 44
Define Power
Power is defined as strength times (x) speed.
13 of 44
Define Aerobic Endurance
It is defined as the ability to sustain sub maximal activities.
14 of 44
Define Cardiovascular Endurance
It is the ability of the CV system (heart, blood, blood vessels) to work to deliver O2 and remove waste from the working muscles.
15 of 44
Define Anaerobic Capacity
It is the duration of time that maximum output can be sustained for.
16 of 44
Define Agility
It is the ability to change direction at speed with control.
17 of 44
Define Muscular Endurance
It is the ability of the muscles to resist fatigue while exterting a force, performing repeated muscular action over an extended period.
18 of 44
Define Body Composition
It refers to your somatotype which is calculated based on the amount of muscle, fat and bone which makes up yiour body mass.
19 of 44
Define Co-ordination
It refers to the ability to link muscular movements in sequence with success.
20 of 44
Define Balance
It is the ability to maintain control (static or dynamic) of body mass.
21 of 44
Define Reaction Time
It is the time taken from the representation of a stimulus to resulting appopriate muscular action.
22 of 44
Define Flexibility
It is that range of movement available at a joint.
23 of 44
Define Dynamic Strength
Ability to exert a significant repeatedly force for 2-4 minutes i.e. a 2000 meter rowing race.
24 of 44
Define Maximal (Absolute) Strength
It refers to the greatest force that can be exerted once i.e. rugby tackle.
25 of 44
Define Static Strength
It is defined as the ability to exert a sustained force without significant movement i.e. a gymnast holding a hand stand position.
26 of 44
Define Relative Strength
It is defined as the maximum force that can be exerted in proportion to body weight i.e. boxers.
27 of 44
Define Aerobic Fitness
It is the greatest amount of O2 that can be taken in and used per minute per Kg of bodywieght.
28 of 44
Identify Fitness Tests used to Monitor the Components of Fitness
Power - Standing Sergeant Jump. Flexibility - Sit and Reach Test. Speed - 30m Spint Test. CVE - 12m Cooper Test / Harvard Step Test. VO2 Max - Multi Stage Fitness Test. Reaction Time - Ruler Drop Test. Co-ordination - Alternative Wall Ball Toss.
29 of 44
Define Validity
Validity refers to whether the test measures the component of fitness required of it.
30 of 44
Define Reliability
Reliability refers to whether the tests results can be trusted (human error, wether internal and external variables can have an effect).
31 of 44
Principles Of Training
Specificity - Training appropriate to your sport and needs. Overload - Requiring the body to work harder than what it has become accustomed to. Reversibility - Loss of training progress. Recovery - Time allowed for growth, repair, super conpensation.
32 of 44
What does FITT stand for
Frequency - How often you train. Intensity - How hard you train. Time - The duration of the training sessions. Type - The method of training used.
33 of 44
Main Characteristics of Inteval Training
Based around a W:R ratio, that is repeated, adaptable and sports specific. Longer intervals/shorter recovery 10:4 minutes- endurance athletes. Shorter intervals/longer rest 15s:3m - power athlete.
34 of 44
Main Characteristics of Weight Training
Working against a variable resistance, for a determined amount of repetitions and or sets, can target muscles or muscle groups, can target specific fitness benefits. Light weigth/more reps - endurance athlete. Heavier Weights/few reps -power athlete.
35 of 44
Main Characteristics of Circuit Training
Performing at a number of different stations, can be used for whole body workouts/adaptable/train skills. Circuit lasting more than a minute with little rest - endurance athlete. Fewer stations, short time working / longer time resting-power athlete.
36 of 44
Main Chraracteristic of Continuous Training
Performing at a constant intensity, for an extended period of time (20m +), usually low to medium intensity - aerobic by nature, increase the duration/intensity - endurance athlete. Low level intensity for duration and to burn fat - power athlete.
37 of 44
Why do athletes use Fitness Testing?
To identify current fitness levels/ascertain if fit enough to compete. To identify strength and weaknesses. To plan a training programme. To monitor effectiveness of programme. To measure progress. To compare with others(competitors/national result).
38 of 44
Fitness Tests for Endurance Athletes
Multistage Fitness Test (VO2Max), 12 Minute Cooper Run (Cardiovascular Endurance, aerobic fitness, VO2Max), 25 Rep Max Test (Muscular Endurance).
39 of 44
Fitness Tests for Power Based Athletes
30 Meter Sprint (Speed), Hand Grip Dynamometer (Max Strength), Sergeant/Broad Jump Test (Power), Wingate Test (Anaerobic Capacity).
40 of 44
Physical Changes to Speed due to Post-Physical Maturation
Muscle Atrophy -> Less powerful contractions leading to shorter and slower stride length. Reduced anabolic capacity -> lower rate of Type IIb Fibre recruitment.
41 of 44
Physical Changes to Power due to Post-Physical Maturation
Reduced anabolic capacity -> less powerful contraction (Less Fibre Type II recruitmet). Muscular atrophy -> loss of strength due to loss of muscle mass. Less anabolic hormones -> slower recovery time meaning cannot train as often.
42 of 44
Physical Changes to Flexibility due to Post-Physical Maturation
Reduced Mucle & Tendon elasticity due to collagen fibres build up. Less synovial fluid -> More wear and tear of the muscle and connective tissue as they rub together more.
43 of 44
Physical Changes to CV Endurance due to Post-Physical Maturation
Reduced MHR caused by reduced contractile elasticity of heart muscle reducing the potential for as many cardiac cycles in 1 minute -> reduced Q during maximal exercise.
44 of 44

Other cards in this set

Card 2

Front

Describe the Characteristics of Proprioceptive Neuromuscular Facilitation (PNF) Stretching

Back

The muscle group is passively stretched, then contracts isometrically against a resistance while in a stretched position, and then is passively stretched again through the resulting of increased range of motion. Usually partner assisted. Up to 10s.

Card 3

Front

Describe the characteristics of Ballistic Stretching

Back

Preview of the front of card 3

Card 4

Front

Describe the Charasteristic of Dynamic Stretching

Back

Preview of the front of card 4

Card 5

Front

The three Muscle Fibre Types

Back

Preview of the front of card 5
View more cards

Comments

No comments have yet been made

Similar Physical Education resources:

See all Physical Education resources »See all Fitness and Training resources »