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Component of Fitness, tests and training methods

Aerobic Endurance The ability of the cardio respiratory system to work efficiently to supply nutrients and oxygen to the working muscles for a sustained period of time.
Muscular Endurance The ability of a muscle or muscle group to work efficiently and repeatedly contract for a sustained period of time against a light to moderate resistance
Strength The maximum force that can be produced by a muscle
Power Combination of Strength and Speed
Flexibility The range of movement permitted at a joint.
Body Composition The ratio between fat mass and fat free mass
Speed The ability to cover a set distance over a short period of time
Test for Aerobic Endurance 12 minute cooper Run
Test for Muscular Endurance One minute sit up test
Test for Speed 30m Sprint
Test for Strength Hand Grip Dynamometer
Test for Power Sargent Jump
Test for Flexibility Sit and Reach Test
Continuous Training Working at a constant intensity for a minimum of 30 minutes
Interval Training Period of work followed by periods of Rest. Can be short distance or long distance (Speed & Aerobic Endurance)
Fartlek Training Combination of Continuous and interval training, including different speeds over different terrains.
Circuit Training Involves different stations of exercises
Core Stability Training This type of training helps stabilise the spine and reduce any postural imbalance which prevent injuries from occurring
Reliability If the test is repeated in the exact same way, the same results should be achieved.
Maximum Heart Rate 220 - (your age) = ??BPM
Repetitions Are the number of times a movement is repeated
Load The amount of weight lifted
Sets How often a group of reps is completed
Hypertrophy Means an increase size in muscle
1 Rep Max The most weight a person can apply in a single attempt at an exercise
Dynamic Exercise Is an exercise that involves movement at a joint
Anaerobic Means without oxygen
Free weights Is a weight that is to attached to machinery, such as barbells and dumbells.
Fixed resistance machines stacks of weights attached to pulleys or air pressure to provide resistance
Plyometric Training This is a form of exercise that enables a muscle to reach maximum force in the fastest possible time. Muscles are stretched/lengthened and then shortened rapidly
Anaerobic Hill Sprints Type of training requires a hill. Steeper the hill the bigger the impact. It is called ... as the energy systems used to provide energy do not require oxygen
Crossfit A variety of exercises which include using body weight as a form of resistance, weightlifting and also aerobic exercises.
Static Stretching Is stationary. Can use another person or object to support the stretch.
Dynamic Stretching Involves movement at a joint. Must be controlled.
Proprioceptive Neuromuscular Facilitation This stretch is mainly performed during a cool down to develop the length of the muscle. Requires a partner or immovable object to provide resistance. To stretch the muscle as far as possible.
Sprint Training This can be carried out using some form of resistance such as a parachute or bungee. This adds extra resistance to allow sprinting to become easier.
SAQ Speed Agility and Quickness training. Sport Specific which includes sprinting and changing direction.
Agility The ability to change direction quick without losing balance
Normative Data This shows what is usually expected for a specific population
Aerobic Endurance Training Methods Interval, Continuous, Fartlek
Muscular Endurance Training Methods Circuit, Core Stability Training
Strength Endurance Training Methods Free Weights and Fixed Resistance Machines
Speed Training Methods Interval, SAQ, Sprint Training
Power Training Methods Plyometrics, Anaerobic Hill Sprints, Crossfit
Flexibility Training Methods Static, Dynamic and PNF
FITT Frequency, Intensity, Time, Type
SPPORT Specificity, Progressive Overload, Participants differences and needs, Overtraining, Reversibility and Training Zones
Maintenance of fitness levels and warm up 50-60% MHR
Fat-Burning Zone 60-70% MHR
Aerobic Training Zone 70-80% MHR
Anaerobic Training Zone 80-100% MHR
Specificity refers to choosing a training method that aims to improve a specific component of fitness that is beneficial to a particular sport or activity
Progressive Overload meaning the person has to work at a higher intensity than they are used to in order to make any fitness gains
Overtraining There may be risk of injury due to fatigue caused by increasing a training workload too quickly
Reversibility Athletes experience a decrease in fitness and need to restart their training programme at an appropriate level and have some time away from their sport or activity
Participant differences and needs A training programme should be designed to meet a person's specific training goals and also needs.
Training Zone is the correct intensity at which a person should exercise in order to improve fitness levels
Frequency How often you train a week
Intenisty How hard you train within a session
Time How long you train for per session
Type The Type of training session performed within a session will be determined by the component of fitness they want to improve
MHR 220-Age = MHR
RPE Rating of perceived exertion
Borg scale 6-20
PAR-Q is a popular health screening questionnaire
A Lifestyle Questionnaire is a questionnaire that provides an overview of a person's lifestyles.
Understanding Fitness Programme - Aim: this is something the participant hopes to achieve
Understanding Fitness Programme - Objective: is a statement of intent of how a participant will achieve their aim, i.e the steps they need to take to reach their goal
Created by: MissGriffithsPE