Fitness Components, Training Methods, and Principles

Vocabulary flashcards covering the components of physical fitness, various training methods, and the principles of training based on the lecture notes.

Strength

eg. Plank, handgrip strength test

Power

eg. Boxing test, vertical jump test

Speed

eg. $30\,\text{m}$ sprint test

Balance

eg. Single leg stand up

Flexibility

eg. Straight leg raise

Agility

Quick changes of direction eg. Weaving runs, sharp turns

Muscular endurance

How long muscles can last eg. Wall sit,

Cardio respiratory endurance

Long duration fitness/ability of how long lungs and heart can last, eg. $1.6\,\text{km}$, yo-yo test

Continuous

Working at a steady pace with no rest for a long period, eg. $30\,\text{min}$ jog at a constant pace (no break)

Fartlek

Continuous with random speed changes, eg. $20\,\text{m}$ run, jog for $2\,\text{mins}$, sprint $20\,\text{seconds}$ then repeat varying

Interval

Hard work, rest repeat, eg. $10 \times 10\,\text{metre}$ sprints then $60\,\text{seconds}$ rest, repeat

Resistance

Using body/weight to make muscles work against resistance, eg. $3\,\text{sets} \times 12$ squats, 12 push ups, and 12 lunges

Circuit training

Moving through stations + rest, eg. Push ups>> Squats>>Sprints>>planks>> Sit ups>> $X3$ ($20\,\text{n second}$ rest)

Plyometric

Explosive jumps/movements/actions to build power, eg. $3 \times \text{box jumps}$, $3 \times \text{jump squats}$, medicine ball slams

RPE

Rate of perceived exertion; how hard it feels your working

Specificity

Train the skill you need/to improve

Progression

Increase harder overtime

Overload

Push your body harder do it adapts

Reversibility

Stop training= progress/fitness lost

Tedium

Mix it up

Intensity

How hard your working/level of difficulty/level of exertion

Duration

How long you train for

Frequency

How often per week

Type

Training method