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Performance Philos
Performance Enhancement Philosophies
| Term | Definition |
|---|---|
| Cardiovascular Fitness | The ability of the heart, lungs, and blood vessels to function efficiently when a person exercises the body |
| Muscular endurance | is the ability to sustain submaximal activity for extended periods of time and resist fatigue. |
| Power | is ability to exert muscular strength rapidly. On the field, power combines speed and strength. |
| Speed | is the ability to perform a motor skill as rapidly as possible. |
| Strength | is the maximum amount of force that one can generate in a specific movement pattern at a specific velocity of contraction. |
| Overload | what muscle have to do in order to improve strength |
| specificity | how muscles adapt to nature of work performed. |
| reversibility | when muscles disuse leads to a decrease in strength and muscle mass. |
| periodization | is a systematic training plan used by athletes to train in order to be in the best condition |
| adaptation | Body changes in response to increased training load |
| cardiovascular system | Also known as the circulatory system. |
| Chambers of the heart | 4 chambers: 2 Atriums and 2 Ventricles |
| Valves of the heart | 4 Valves: Tricuspid, Bicuspid (Mitral), Pulmonary, and Aortic |
| Main Blood Vessles | 4 Main Vessels: Vena Cava, Pulmonary Artery, Pulmonary Vein, Aorta |
| VO2 Max | the maximum amount of oxygen your body can use during exercise |
| Test to Measure VO2 Max | Harvard Step Test |
| Test to Measure VO2 Max | 12 minute run test |
| Anaerobic exercises | is exercise, performed in short or fast bursts in which the heart cannot supply oxygen as fast as muscles use it. |
| aerobic exercises | is steady activity done at an intensity that raises the heart rate into the target heart rate zone. |
| Warm-Ups | used to prevent injury. |
| Cool-down | a period of time where you slow down and walk or perform slow, static stretches. |
| Interval Training | This involves periods of work followed by periods of rest. (anaerobic) |
| Continuous Training | the athlete does not stop working. It improves AEROBIC fitness. |
| Fartlek Training | Swedish word that means SPEED PLAY. Combines fast and slow running. |
| Circuit Training | Involves a number of exercises or stations. It includes strength, endurance, power, flexibility and speed. (aerobic and anaerobic) |
| BORG scale | How we measure the rate of perceived exertion |
| Target Heart Rate | the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness |
| High Altitudes | greater than 2000 meter there is less oxygen |
| Acclimatization | The process in which an individual organism adjusts to a gradual change in its environment. |
| Slow twitch | Type I muscle fibers. More efficient at using oxygen for continuous, muscle contractions over a long time. (aerobic) |
| Fast twitch | Type II muscle fibers. Generate short burst of strength or speed. Fatigue quickly |
| Isometric | muscles contract, but there is no motion in the affected joints. |
| Isotonic | when the muscle lengthens and shortens during movement, with the force remaining constant. |
| Isokentic | machine controlled speed of contraction within range of motion. |
| Concentric | Isotonic contraction that shortens the muscle. |
| Eccentric | isotonic contraction that lengthens the muscle. |
| Open Chain Exercise | when your hand or foot is free to move during an exercise. |
| Closed Chain Exercise | when your hand or foot are in a constant, fixed position. |
| plyometrics | Jump Training that is used for strength and speed. |
| flexibility | ability of the joint to move freely through full range of motion |
| range of motion (ROM) | The entire movement through which a body part can move at a joint. |
| static stretching | Gradual stretching of a muscle through the muscle’s entire range of motion |
| ballistic stretching | stretches that involve rhythmical bouncing action |
| dynamic stretching | continuous, slow, and controlled movement through a joint's range of motion. |
| Proprioceptive neuromuscular facilitation (PNF) | Combination of contraction and relaxation of muscles |
Created by:
ntgibson
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