Training + Components of Fitness

What are health related fitness components?

The elements associated with an individual’s health and fitness.

What are skill related fitness components?

Elements associated with an individual’s ability to perform specific skills/actions (athletic ability)

What is cardiorespiratory endurance?

The ability of the body to perform continuous physical activity for an extended period of time.

What test is used for cardiorespiratory endurance?

Shuttle run test

2 sporting examples of cardiovascular endurance?

Marathon, midfield AFL player

What is muscular strength?

The maximal force a muscle can generate for a single maximum effort.

What tests are used for muscular strength?

1RM test or grip dynamometer

2 sporting examples of muscular strength?

Rugby scrum, deadlift.

What is muscular endurance?

The ability of a muscle to exert a force repeatedly over a period of time.

What tests are used for muscular endurance?

Max push-ups or plank hold.

2 sporting examples of muscular endurance?

Rowing, cycling.

What is flexibility?

The ability of a joint to move through a full range of motion.

What tests are used for flexibility?

Sit and reach, trunk extension.

2 sporting examples of flexibility?

Gymnastics, yoga.

What is body composition?

The percentage of fat, muscle and bone that make up the total body weight.

What test is used for body composition?

BMI (Body mass index)

2 sporting examples of body composition?

Gymnastics, weightlifting.

What is agility?

The ability to change the position of the body quickly and efficiently while retaining balance.

What test is used for agility?

The Illinois agility run.

3 sporting examples of agility?

Boxing, wrestling, martial arts.

What is balance?

The ability to maintain the body’s equilibrium whilst stationary

What test is used for balance?

The stork test.

3 sporting examples of agility?

Surfing, skiing, horse riding.

What is coordination?

The ability of the body’s senses, nervous system and muscles to perform specific movements smoothly and acccurately.

What test is used for coordination?

Alternate hand wall throw.

2 sporting examples of coordination?

Squash, tennis.

What is speed?

The ability to perform a movement or cover a distance in a short period of time.

What test is used for speed?

50m sprint.

2 sporting examples of speed?

100m sprint, long jump.

What is power?

The ability to release maximum force very quickly, combining strength and speed to produce an explosive action.

What tests are used for power?

Standing broad jump, vertical jump.

3 sporting examples of power?

Shotput, javelin, high jump.

What is specificity?

The relevance of training to the energy system, movements and fitness requirements needed for an activity.

Principles of training definition

Fundamental guidelines for developing effective exercise programs that maximise performance and fitness gains.

Training method definition.

A structured approach or technique used to improve specific components of fitness by manipulating training parameters.

What is intensity?

The level of exertion applied during the work phase of a training session.

What is duration?

The length of training time

What is frequency?

The number of times training occurs within a given period.

What is progressive overload?

The planned, gradual increase in training load to ensure that fitness continues to improve.

What is reversibility?

The loss of physiological performance as a result of the termination or scaling back of a regular training program.

What is type?

The kind of training method used.

What is resistance training?

Training that aims to build muscle strength, power or endurance by exercising muscles against a resistance

What are the 3 types of resistance training?

Isotonic - muscle changes length against a constant load

Isometric - muscle length remains constant during movement

Isokinetic - muscle length changes against varying load