Physical Fitness and Training Principles

These flashcards cover key concepts and principles related to physical fitness, training methods, and safety, aiding in exam preparation.

What are the components of the Cardiorespiratory System?

1. Blood vessels 2. The heart 3. Blood

Define Aerobic Endurance.

The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.

What does Muscular Strength refer to?

The maximum force that can be generated by a muscle or muscle group.

What is the formula for calculating Speed?

Speed (m/s) = distance (m) ÷ time (s)

What are the four basic principles of a training program?

1. Frequency 2. Intensity 3. Time 4. Type

What does the principle of Specificity in training mean?

Training should be linked to the sport, activity, or physical/skill-related fitness goal.

What is Progressive Overload?

Training needs to be demanding enough to cause the body to adapt and improve performance.

What does Reversibility in training refer to?

If training stops or the intensity is insufficient, the training effects will be reversed.

How is Maximum Heart Rate (HR max) calculated?

HR max = 220 - age (years)

What is the recommended target heart rate zone to improve cardiorespiratory fitness?

60%-85% of HR max.

What are the two types of Static Stretching?

1. Active - using your own muscles to hold the stretch; 2. Passive - using someone or equipment to hold the stretch.

What is Proprioceptive Neuromuscular Facilitation (PNF) stretching?

A stretching technique that involves a partner helping to hold the muscle in a stretched position and pushing further after the performer relaxes.

What type of exercises are considered free weights?

Weights that are not attached to a machine.

What is Circuit Training?

A method that involves doing different exercises one after another, generally with 6-10 different stations.

Define VO2 max.

The maximum amount of oxygen uptake and is the largest amount of oxygen that your body can use per minute, measured in ml of oxygen per kg of body mass per minute.

Explain Plyometrics in fitness training.

Exercises linked to sports that use maximal force for explosive power and muscular strength, such as jumping.

What factors should be considered regarding safety in fitness training methods?

Use equipment safely, proper warm-up, and cool-down to prevent injuries.