Physical training chapter 3

health

a state of complete physical, mental, and social well-being and not merely the absence of disease

Fitness

The ability to meet the demands of the environment

Agility

The ability to move and change direction quickly at speed while maintaining control

Balance

To keep the body stable by maintaining the centre of mass over the base of support.

Cardiovascular Endurance

The ability of the heart and lungs to supply oxygen to the working muscles

Coordination

The ability to use two or more body parts together smoothly and efficiently

Flexibility

Range of movement possible at a joint

Muscular Endurance

the ability of the muscles to perform physical tasks over a period of time without becoming fatigued

Power equation

Speed x strength

Power

A product of speed and strength

reaction time

the amount of time taken to respond to a stimulus

strenght

The ability to overcome a resistance

Speed

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

speed equation

speed = distance/time

Agility test

Illinois agility test

Balance test

Stork stand

Cardiovascular Endurance test

Multi stage fitness test

coordination test

Wall toss test

Flexibility test

Sit and reach test

Reaction time test

Ruler drop test

Maximal strength test

One rep max test

speed test

30m sprint test

Strength test

Handgrip dynamometer test

Principles of training SPORT

Specificity
Progressive Overload
Reversibility
Tedium

FITT

Frequency, Intensity, Time, Type

Maximum heart rate

220 - your age

Aerobic training zone

60-80% of MHR

Anaerobic training zones

80-90% of MHR

Circuit training advantages

Easy to set up
Large groups can train at the same time
Can suit all components of fitness

Circuit training negatives

Not suitable for individual training
Large space required
Technique can be affected over time due to trying to complete multiple reps

Continuous training positives

No specific equipment required
Good beginners
Good for individual training

Continuous training negatives

Not suitable for training in groups
Doesn't improve anaerobic fitness

High-intensity interval training (HIIT) positives

Good for beginners
Good for overall fitness
Trains anaerobic and aerobic fitness

High-intensity interval training (HIIT) negatives

Long time to recover and can lead to injury

Fartlek training positives

No equipment needed
Ideal for training by your self
Cheap

Fartlek training negatives

Not good for groups
Advanced training not good for beginners
Difficult to maintain motivation
Bad weather may be problematic

weight training positives

Can concentrate on specific muscle groups
Can concentrate on strength, muscular endurance or power

Weight training negatives

Requires specific equipment
Incorrect technique can cause injury
A spotter might be needed

plyometric training positives

Little to no equipment
Short and high intensity
Replicates sport environment

plyometric training negatives

Long recovery
Not for beginners
Can cause stress on joints

High altitude training positives

Increases oxygen captivity of the blood

High altitude training negatives

Difficult to complete the training
Fitness levels will reduce
Benefits are lost quickly
Expensive

Altitude training

High altitudes effective for aerobic training which benefits endurance and has to be above 2000m above sea level.

plyometric training

High impact exercises which teach the muscles to perform their maximum contractions so the athlete can be more powerful

Circuit training

A series of exercises to increase a certain component of fitness

Continuous training

involves working for a sustained period of time without rest. Working in your aerobic training zone for a minimum of 20 minutes

High-intensity interval training (HIIT)

An exercise strategy alternating periods of short, intense anaerobic exercise with less-intense recovery periods

Fartlek training

This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain

weight training

The use of weights/resistance to cause adaptation of the muscles.

plyometric training

exercises that generate quick, powerful movements involving an explosive concentric muscle contraction to make the contractions faster and more powerful

High altitude training

3000m above sea level, aims to increase the amount of oxygen in the blood as more red blood cells are produced so when they come back down their blood cell count is elevated

Specificity

Making training specific to the sport

progressive overload

To gradually increase the amount of overload so that fitness gains occur, but without potential for injury

Reversibility

fitness levels are lost when you stop exercising

tedium

boredom