Health and Fitness

Exercise

Aerobic and Anaerobic

Aerobic Exercise

Heart Rate range?

70-80%

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

What does it benefit?

How does it mean for training?

Anaerobic Exercise

Heart Rate range?

80-90%

What does it mean?

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)

Subtopic

What does it benefit?

How does it mean for training?

Balance

helps to prevent falls and ibncreases stability

strength

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

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

Flexibility

designed to stretch muscles to increase range of motion

Fitness

Physical Fitness (Health-related)

Body Composition

used to describe the percentage of fat in the body

Examples?

mesomorph

Average build, athletic, solid, and strong

ectomorph

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

endomorph

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

Recognised Fitness Test?

Most people are a mixture of more than one somatotype

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

Cardiorespiratory Endurance

Subtopic

Flexibility

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

Muscular Strength

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

Muscular Endurance

Motor Fitness (Skill-Related)

Agility

What is it?

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

Examples?

side step in touch

Recognised Fitness Test

: Illinois Agility Test

Balance

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

Coordination

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

Power

Subtopic

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

Reaction Time

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

Speed

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

Health Benefits

Emotional Health

Physical Health

Social Health

Mental Health (Intellectual Health)

Specificity

What does it mean?

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.

How?

Progression

What does it mean?

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.

How?

FITT

frequency, intensity, time, type

Overload

What does it mean?

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.

How?

FITT

Frequency

How often

Number of repetitions

Number of sets

Number of sessions per week

Intensity

Time

Type

Reversibility

What does it mean?

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).

How to avoid?

fitness

What does it mean?

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

How to avoid?

motor fitness

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

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.

Circuit Training

What is it?

Example

Continuous Training

Interval Training

Fartlek Training

Resistance Training

Plyometric Training

Flexibility Training

Warm Up

Main Set

Cool Down