Kin 150 exam 2

muscular endurance

ability for muscle fibers to resist fatigue

repitition of submaximal loads

1. Dynamic movements- how many continuous rhythmical contraction can be performed in a row

2. Static position- how long can one static exercise be held

why develop muscular endurance before strength

• It prepares tissues for safer and efficient STR and PWR training

Improved by increasing energy (glycogen) stored in muscle fibers and increasing ability to mobilize stored energy from blood and liver

Not highly trainable in children (children do not sweat) short bursts of energy and then tired

training muscular endurance

Dynamic

• Fatigue muscles with 15+ repetitions

• 3-6 sets

• Less than 5 ins recovery between sets

Stationary

• Usually held until technique begins to breakdown

• Don't want to hold stationary position with poor posture and alignment

• Approx 20+ seconds

• 3-6 sets

cardiovascular endurance

• specifically aerobic endurance

• The ability of the heart, vessels and lungs to deliver blood (and oxygen) to the muscle

• Well-developed and very trainable in children

• Also useful for preparing tissues for strength and power training

• The ability to produce energy through an improved delivery of oxygen to working muscles

• Involves the cardiovascular and respiratory systems

• The major function of the cardiorespiratory system is to provide oxygen to tissues

• Needed for exertion over longer periods of timeand sustain physical activity effectively.

training cardiovascualr endurance

The process of enhancing the efficiency of the cardiovascular and respiratory systems to improve oxygen delivery to muscles, enabling sustained physical activity and performance over extended durations. Intensity 55-85% HRM

• Duration- 20-60 minutes continuous activity 

• 3-5 days/week

• For children and adults

• Needs to be vigorous activity for several minutes

• Weight bearing games are very useful

• CSCEP guidelines- 150 minutes of moderate to intense physical activity weekly,. Increments of 10 min or more spread over most of the days of the week

locomtoion

 a movement that occurs when yo repetitively move your centre of mass outside your base of support

• Forward, backward, sideward, any pattern

• Can take place in supports, in hangs and on the feet

training locomotion

• Found in many skills in gymnastics

• Innumerable examples of locomotion in sports recreation and education

• Incorporate them into games, and circuits

• Excellent for developing both physical and motor components of fitness, and skill progressions

• Increase both muscular and cardiovascular endurance

• ex) sprinting 

variables in manipulating muscles

• Stride frequency- requires strength and power, trainable

• Arm action

• stability/rigidity of body segments

• Stride length- based heavily on anatomy, when it comes to performance, it isn't as trainable due to physical limitations and organization of intended movement

Usian bolt, takes 41 strides (6’5”), his competitors take 45.45 strides (5’11”)

running technique

Arm swing-

• Arms shouldnt cross midline of body (front view)

• Swing from rib cage and back (side view)

• Symmetrical side to side

Forward lean-

• Stay tall with good posture

• Lean forward slightly

• Lean come from the ankles- keep body in a straight line from the ankle to ear (side view), don’t let your butt stick out as you lean

distance running technique

Actively push and recover

• Both legs should simultaneously be active

• Push off plant leg

• Actively drive and flex knee of recovery leg

Cadence

• Step rate per minute

• Quickest effect on running improvement

• Reduces heel strike- improves midfoot strike

• Typical cadence of average recreational runner is too slow- usually 150 SPM (try increasing to 160-165)

different locomotions

two feet, one foot, in support, on apparatus and in hang

linear motion

repetitive displacement of the centre of mass? The base of support is repetitively moving (not staying in the same spot)

how is linear motion created

• Internal and external forces cause CofM shift

• Causing instability, reestablished ability

• Repetitive nature= repetitive forces

VGRF

Vertical Ground Reaction Force, the force exerted by the ground on a body in contact with it, crucial for understanding balance and motion in activities like walking and running.

how to increase locomotion

increase forces from contact limbs, internal forces reacting with surface area. increase stride length and frequency= power in take off limbs, keep a rigid body, use non-support limb (every action has an equal, opposite and concurrent reaction

test for effective locomotion

•Measure distance travelled = displacement (cm/m)

•Measure time taken = velocity (m/s)

•Acceleration, Deceleration required = start stationary, speed up, slow down, end stationary

•Greater forces (3 mechanical principles achieved) = greater acceleration, greater distance travelled

advanced locomotions

Cross support walk, Handstand Walk

Hanging locomotions

Locomotions on Apparatus

  Balance beam, bench

  Rope Climb

Locomotions with apparatus/implement, projectile

Locomotions with partner

FMP

fundamental movement patterns

FMP- linear motion

locomtoion and springs- body is moving in a linear pathway and all parts of the body are moving the same distance, in the same direction

springs

skills moving from a base of support in a single explosive movement

can be initaited from either legs, arms or both or body on a trampoline

can be from muscles or an apparatus to help

rapid displacement of the centre of mass

displacement

moving of sometging from its place or postion

can be vertical or horizontal direction

associated with the physical component of power

what is power

how fast one can generate maximal force

a combination of both speed and strength

power

force x velocity

essetnail it sates that the faster we displace something the greater the power generated

we can displace somehting quicker by increasing force or decreasing time

producing a powerful spring

increase our ground reaction forces

1. develop powerful muscle in the take off limbs

2. keep a rigid body- guarantees than the generated force is utilized fully rather than being absorbed by the body and joints

3. use of non support- every action has an equal and opposite reaction

developing power

must develop adequate levels strength and endurqnce before adding speed

reduces the potential fro injury becasue high levels of strain place on muscles. tendons and ligements