The ability of a sport performer to move quickly and precisely without losing balance.
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Co-ordination
The smooth flow of movement needed to perform a motor task efficiently and accurately.
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Balance
The ability to maintain center of mass over a base of support.
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Power
The product of speed and strength.
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Reaction
The time that it takes for a sports performer to respond to a stimulus and start their response.
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FITT
Frequency (How often you train) Intensity (How hard you’re working) Time (How long your sessions last) Type of training (What exercise you do)
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Specificity
Training should be specific to an individual’s goal or activity.
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Individuality
The difference between what you would set someone who is fit and someone who isn’t.
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Variation
You need to train for different things because you could get bored or you could become disproportional
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Rest and recovery
A sports performer needs to rest to allow free time for recovery and during recovery the body repairs the damage caused
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Progressive overload
In order to improve training needs to be demanding enough to cause the body to adapt improving performances.
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Adaptation
How the body reacts to the training loads by increasing its ability to cope with the loads.
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Reversibility
If training stops or the intensity of the training is not the training is not sufficient.
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BPM
Beats Per Minute
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Fat burning zone
60% - 70% of your HR MAX
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Cardio benifit Zone
70% - 85% of your HR MAX
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Danger zone
85% - 100% of your HR MAX
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Working out HR MAX
220-age=HR MAX
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Working out upper threshold
HR MAX x 0.85
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Working out lower threshold
HR MAX x 0.6
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Borg scale (6-20)
Rating of perceived exertion scale. Rating the intensity of how you find the exercise.
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Strength
The maximum force that can be generated by a muscle or muscle group.
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Body composition
The ratio of fat mass, to fat free.
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Aerobic endurance
The ability of the cardio respiratory system to work effectively to supply oxygen and nutrients to muscles during sustained activity (30 minutes or more).
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Speed
Speed = distance ÷ time
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Muscular endurance
The ability of the muscular system to work efficiently. This is where a muscle can work for a long period of time against a light or moderate resistance.
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Flexibility
The range of movement in a joint.
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Active stretching
Use your own muscles to hold the stretch position.
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Passive stretching
Use someone else or a piece of equipment to hold the stretch or position.
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Balistic stretching
Ballistic stretching is when you make fast movements (bounces) to stretch your muscles.
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Cardio vascular system (made up of)
Heart, Blood, Blood vessels
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Blood vessels
Artiries, capillaries, veins
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Cardio vascular system (job)
Supplies oxygen to muscles to reduce fatigue.
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Other cards in this set
Card 2
Front
The smooth flow of movement needed to perform a motor task efficiently and accurately.
Back
Co-ordination
Card 3
Front
The ability to maintain center of mass over a base of support.
Back
Card 4
Front
The product of speed and strength.
Back
Card 5
Front
The time that it takes for a sports performer to respond to a stimulus and start their response.
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