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HPE

TERM 4,2016

TermDefinition
Flexibility Training “This training method is used to improve joint and muscle flexibility” Fitness components trained: Flexibility Muscular strength Sports that use this-Gymnastics
Continuous training “A training method designed to improve aerobic (heart & lung) capacity, muscular endurance and muscular strength” Sports that use this training method: Triathlon Long distance swimming Marathons Road cycling
Interval training “A training method that involves period of work followed by periods of rest/recovery” Fitness components trained: Strength Power Agility Speed Anaerobic capacity Team sports that use this method: Netball Rugby Soccer
Circuit training consists of a series of 10 exercises arranged in your training area. The exercises must be performed in order.” Fitness components trained: strength power endurance Agility Aerobic Sports that use this method: Soccer Gymnastics
Resistance training “A training method that involves using either weights in a gym or your own body weight to make muscles work” Fitness components trained: Muscular strength Muscular power endurance Sports that use this method: Swimming Weightlifting Gymnastics
Flexibility training “This training method is used to improve joint and muscle flexibility” Fitness components trained: Flexibility Muscular strength Sports that use this method: Swimming Weightlifting Gymnastics
Fartlek training is: “A training method that involves varying your pace throughout your run, alternating between fast segments and slow. Fitness components trained: Strength Power Speed capacity Sports that use this method: Running Swimming
Specifity Choosing the right fitness components and methods to use for what you are training for
Frequency To ensure you improve the required fitness components by training at least 3 times a week and for least 20-30min session
Training Principles Frequency, Progressive overload, Variety and specificity
Variety To ensure you stay motivated by changing where, how you train, how hard you change and who you train with
Progressive overload Small increase so that your body gradually increase. Eg, Increase duration or Intensity
benefits of Fitness -Less fatigue -Less boredom - Improved sleep - Feel healthy and happy - Prevents disease
The Heart The heart is a muscle that pumps blood around the bod. The blood contains oxygen which keeps you alive
Aerobic Capacity This the ability to participate in whole body continuous activities using Aerobic capacity. This fitness component is most important for living a long and healthy life. Running, Cycling and swimming all use Aerobic Cpacity
Anaerobic Capacity This is the ability to get your body moving quickly. These are short events requiring rapid movements. Most team sports require speed so you can get to the ball first. Soccer, Rugby and Hockey all use Anaerobic Capacity
Body Composition The Ratio of Body fat to muscle. Sports that need Body Composition include basketball and Rowing.
Coordination This is the ability to time your movements so that you perform skills smoothly and accurately. Sports that need this include Cricket, Netball and Basketball
Balance This is the ability to stay upright or incontrol of your body while moving or stationary. Sports that need this are
Agility This is the ability to accelerate quickly, dodge, weave and turn while maintaining speed. Sports that need this include Soccer, Hockey and netball
Flexibilty This is the ability of your muscles, tendons and ligaments to stretch so that your joints allow large movements.
Muscular Strength This is the ability of your muscles to exert a force against a resistance Sport that needs this is rowing
Muscular Power This is the ability to use strength quickly to produce an explosive effort Sports that need this are sports that involve kicking and throwing so softball and futsal
Muscular Endurance This is the ability of your muscles to produce small efforts that are repeated over and over again Sports that need this include Hockey and swimming
Created by: Gracee03