Ch15: Developing Physical Fitness

physical fitness

the ability to perform activities of daily living without undue fatigue

FITT principle

1. frequency

2. intensity

3. time

4. type

training frequency

• number of sessions per week

• dependent on goals and fitness level

• components (high/low intensity)

training intensity

• how hard you train

• determines adaptation

• the higher the intensity the more recovery needed

training time

• how long the training interval lasted

• time is inversely related to intensity (increase in intensity, decrease in duration)

overload principle

increase of stimulus you are accustomed to

progression principles

overload must increase over time and gradually

reversibility principle

extended training interruptions result in stagnation or a temporary decline in performance

specificity principle

adaptation are specific to the training stimulus

components of physical fitness

• muscular strength

• muscular endurance

• cardiorespiratory endurance

• flexibility

• body composition

muscular strength

the most resistance a muscle can overcome in a singular attempt

absolute strength

max you can lift in a single effort

relative strength

max strength divided by the mass of the body

training muscular strength

• a weight you can lift 6 reps or less

• must be fatigued between reps

• multiple sets

• needs more rest

testing muscular strength

• grip dynamometer

• one repetition max

muscular endurance

ability of the body to submaximal weight repeatedly

training muscular endurance

• can train daily

• more possible reps

cardiorespiratory endurance

measured by the body’s ability to sustain aerobic activities

training cardiorespiratory endurance

• training at least 3x a week

flexibility

ability of a joint to move through its full range of motion

training flexibility

• daily

• not too intense

• 1min total per stretch

active and passive flexibility

• active flexibility: where the muscle being stretched has to be contracted

• passive: when a person/device does the stretching for you

dynamic stretching

• during warmup

• not holding the stretch

• warms up joint for activity

• not the same as ballistic stretching which is BAD

static stretching

• stretch and hold

• not done in warmup

• decrease power output

• used to cool down

PNF

• proprioceptive neuromuscular facilitation

• contract relax is another name

• done with a trainer/professional

body composition

percentage of lean body mass and fat body mass

motor ability

form of physical fitness (skill related)

components of motor ability

• power

• agility

• coordination

• reaction time

• balance

• speed

power

ability to overcome external resistance at a high rate of muscular contraction

• frequency: <3-4 times a week

• intensity: quick intense movement

• testing: vertical jump and standing long jump