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