Categories: All - balance - health - power - agility

by Emma Lennard 4 years ago

148

Tree organigram

Physical activity encompasses various aspects of fitness, including motor fitness which is skill-related and involves components like power, agility, coordination, reaction time, speed, and balance.

Tree organigram

Health and Fitness

Training Programs

Cool Down
Main Set
Warm Up

Methods of Training

Flexibility Training
Plyometric Training
Resistance Training
Fartlek Training
Interval Training
Continuous Training
Circuit Training
Example

Training Principles

fitness
physical fitness

Physical fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the athlete to a fatigued state.

motor fitness

Motor Fitness refers to the ability of an athlete to perform successfully in their sport.

Fitness is the ability to meet the demands of a physical task. Can be divided into two sub-categories: physical fitness and motor fitness.

Reversibility
How to avoid?

Fitness will be lost if the training load is reduced or if a performer stops training. If this occurs, adaptations from training will be reversed (lost). Endurance is lost in a third of the time it took to achieve. Strength declines more slowly, but lack of exercise leads to atrophy (decreased muscle mass).

Overload

Type

Time

Intensity

Frequency

How often

Number of sessions per week

Number of sets

Number of repetitions

Fitness can only be improved by training more than you normally do. Without increased demands, improvements in physical fitness will not occur. For a training program to be effective, it must place increased and specific demands on the body.

Progression

FITT

frequency, intensity, time, type

Progression – start slowly and gradually increase the amount of exercise and keep overloading. Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness.

Specificity
How?

The principle of specificity states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect. ... Essentially, specificity training means that you must perform the skill in order to get better at it.

What is physical activity?

Fitness
Health Benefits

Mental Health (Intellectual Health)

Social Health

Physical Health

Emotional Health

Motor Fitness (Skill-Related)

Speed

The ability to perform a movement or cover a distance quickly and at a high intensity.

Reaction Time

The interval time between the presentation of a stimulus and the initiation of the muscular response to that stimulus.

Power

The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed.

Coordination

The ability to control at least two body parts to perform a specific task that is smooth and well-timed.

The ability to control the centre of gravity in static (stationary) and dynamic (moving) positions.

Agility

Recognised Fitness Test

: Illinois Agility Test

side step in touch

What is it?

The ability to move the whole body quickly and change direction (turn, dodge, weave) whilst maintaining balance and control.

Physical Fitness (Health-related)

Muscular Endurance

Muscular Strength

The ability to keep using your muscles to exert a force for an extended period of time without fatigue.

Cardiorespiratory Endurance

Body Composition

A number of sports require a mixture of more than one somatotype (Cycling)

Most people are a mixture of more than one somatotype

Recognised Fitness Test?

endomorph

lots of body fat, lots of muscle. More suited to sports like Rugby

ectomorph

Long and lean, with little body fat, and little muscle.

mesomorph

Average build, athletic, solid, and strong

Examples?

used to describe the percentage of fat in the body

Exercise
Flexibility

designed to stretch muscles to increase range of motion

strength

The range of motion around a joint and resistance of a joint to motion – inclusive of ligaments, tendons and muscles.

aimed at increasing the strength of muscles to allow you to carry out

Balance

helps to prevent falls and ibncreases stability

Aerobic and Anaerobic

Anaerobic Exercise

Subtopic

intense physical activity that is short in duration and requires a breakdown of energy sources in the absence of sufficient oxygen. E.g. Sprinting (athletics or in game play)

80-90%

Aerobic Exercise

How does it mean for training?

What does it benefit?

What does it mean?

light to vigorous intensity physical activity that requires more oxygen than sedentary behaviour and as a result promotes cardiovascular fitness. E.g. Swimming, playing soccer

Heart Rate range?

70-80%