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Components of fitness and training methods

robz Inglés 111 fichas

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  1. 1FITNESSThe ability to meet the demands of the environment.
  2. 2EXERCISE.A form of physical activity done to maintain or improve health and/or physical fitness, its not a competitive sport.
  3. 3HEALTH.A state of complete mental, physical and social well being and not infirmity.
  4. 4CARDIOVASCULAR FITNESS.The ability to exercise the whole body for long periods of time without tiring.
  5. 5MUSCULAR ENDURANCE.The ability to use voluntary muscles many times with out tiring.
  6. 6MUSCULAR STRENGTH.The amount of force a muscle can exert against resistance.
  7. 7FLEXIBILITY.The range of movements possible at a joint.
  8. 8BODY COMPOSITION.The percentage of body weight which is bone, fat or muscle.
  9. 9HEALTH RELATED COMPONENTS.Cardiovascular fitness
    Body composition
    Flexibility
    Muscular endurance
    Muscular strength.
  10. 10SKILL RELATED COMPONENTS.Balance
    Power
    Speed
    Coordination
    Agility
    Reaction time
  11. 11AGILITY.The agility to change position of the body quickly and to control movement of the body.
  12. 12BALANCE.The ability to retain the body's center mass (gravity) above the base of support with reference to static (stationary) or dynamic (changing) conditions pf movement, shape and orientation.
  13. 13COORDINATION.The ability to use two or more body parts together.
  14. 14POWER.Power is the ability to do strength performances quickly. So in order to have power you must have strength and speed.
  15. 15REACTION TIME.This is the time it takes to react to given stimulus.
  16. 16SPEED.Speed relates to the amount of time it takes to perform a particular action or cover a particular distance.
  17. 17CALCULATION FOR POWER.Strength x Speed.
  18. 18TYPES OF COORDINATION.Hand-eye
    Foot-eye
    Hand-hand.
  19. 19PAR-QPhysical Activity Readiness Questionaire.
  20. 20PROGRESSIVE OVERLOAD.Must show an increase over time and it must be gradual.
  21. 21SPECIFICITY.Matching training to the particular requirements of an activity. Make sure that your training is appropriate to your activity.
  22. 22INDIVIDUAL DIFFERENCES OR NEEDS.This means matching the training to the requirements of the individual person.
  23. 23REST AND RECOVERY.REST is the period allowed for recovery to take place.
    RECOVERY is the time required for the repair of damage to the body caused by training or competition.
  24. 24FITT - FREQUENCY.How often you train, it should be gradually increased.
  25. 25FITT - INTENSITY.How hard you train, it should gradually increase.
  26. 26FITT - TIME.How long you train, it should gradually increase.
  27. 27FITT - TYPE.This relates to specificity. The closer the match between the type of training and activity can improve performance.
  28. 28OVERLAP WITH OTHER PRINCIPLES.The FITT components should be taken in to account when applying progress overload, make sure to apply rest and recovery.
  29. 29REVERSIBILITY.Any improvements or change that takes place as a consequence of training will be reversed if you stop training.
  30. 30VALUE OF GOAL SETTING.Increases;
    Motivation and feel good factor
    Focus
    Standards
    Increased;
    Motioning of process
    Planning sessions
  31. 31SMART TARGETS.S - Specific
    M- Measurable
    A- Achievable
    R- Realistic
    T- Time
  32. 32SMART - SPECIFIC.Your goal must be clear.
  33. 33SMART - MEASURABLE.In order to know if your goal has been met successfully, it must be something that can be measured.
  34. 34SMART- ACHIEVABLE.Is something that is possible for you to do.
  35. 35SMART - REALISTIC.A realistic goal is one that is possible, given all the factors are involved.
  36. 36SMART - TIME.Goals must be assigned a time frame for completion.
  37. 37INTERVAL TRAINING - CHARACTERISTICS.Set high intensity work ( a sprint )
    Followed by rest or low intensity ( active recovery)
    Followed by high intensity work ( a sprint )
    Followed by rest or low intensity ( active rest ).
  38. 38INTERVAL TRAINING - BENEFITS.Aerobic interval training will have the benefits associated with your activity.
  39. 39INTERVAL TRAINING - BENEFITS.Very flexible training method, which helps improve health and fitness.
  40. 40INTERVAL TRAINING - BENEFITS.Although normally associated with powerful and explosive activities, you can adapt it to work on cardiovascular.
  41. 41AEROBIC.With oxygen so its a low intensity, longer duration activities.
  42. 42ANAEROBIC.Without oxygen so its short lived and explosive activities.
  43. 43FARTLEK TRAINING.Form of continuous training, which variegates change in speed, place and terrain.
  44. 44WEIGHT TRAINING.Develop POWER and STRENGTH use (High weight x low number of reps).
  45. 45MUSCULAR ENDURANCE.To find out muscular endurance use (low weight x high number of reps)
  46. 46WARM UP - STRUCTURE.The warm up needs to have 3 stages, a pulse raiser,stretching and drills that are specif to your activity.
  47. 47WARM STAGES- PULSE.Pulse raiser - jog; this speeds up oxygen delivery to the working muscles.
  48. 48WARM UP- STRETCHING.Stretching the muscles you are going to use help prevent injury.
  49. 49WARM UP STAGES- DRILLS.More intense practices relating to the main session, for example dribbling before a basketball match.
  50. 50REASONS FOR WARM UP.It physically and mentally prepares you for exercise. Increases oxygen delivery to the muscles. Increases the temperature of the muscles, ligaments and tendons which helps reduce injury. It increases flexibility which will aid performance.
  51. 51COOL DOWN STAGES - LIGHT EXERCISE.Slow jogging at a much lower intensity than what you've just done.
  52. 52COOL DOWN STAGES - STRETCHING.Stretch the muscles you have just used.
  53. 53REASONS FOR COOL DOWNS.Helps get rid of lactic acid, which will aid the pain and stiffness. Aids the removal of carbon dioxide and other waste products. Helps to bring the heart rate and breathing rate back back down to its resting heart rates. Helps avoid dizziness. Improves flexibility.
  54. 54REST HEART RATE.This is your heart rate when at rest.
  55. 55WORKING HEART RATE.This is you heart rate during exercise.
  56. 56RECOVERY RATE.This is the time it takes for your heart rate to return to your resting heart rate after exercise. The fitter you are, the quicker it happens.
  57. 57SETTING TRAINING TARGET ZONES.Anaerobic training zone is between 80-90%. Aerobic training zone should be between 60-80%.
  58. 58ESTIMATING TARGET ZONES.The starting number is always 220.
    220 minus your age (or the age your given) this gives you a max heart rate (MHR). Then calculate 80% and 60% of your MHR. You will have to HR figures - 80% is the upper threshold of you aerobic training zone and 60% is the lower threshold aerobic training zone.
  59. 59BALANCE DIET.This means eating the right foods, in the right amounts. This will help us work and exercise properly. If we don't eat a variety of foods in the correct proportions, we wont get the micronutrients and macronutrients.
  60. 60INPUT VS OUTPUT.QUANTITY we need ( the input) relates to how much exercise we do (output) .
  61. 61MICRO-NUTRIENTS.Small quantities
    Vitamins and minerals.
  62. 62VITAMIN C.Helps prevent colds.
  63. 63VITAMIN D.Found in dairy products, helps with bone density and bone strength.
  64. 64CALCIUM.Helps to keep the bones strong, found in dairy products.
  65. 65WATER.Prevents dehydration.
  66. 66FIBRE.Aids the digestive system.
  67. 67VASCONSTRICTION.Blood vessels constrict(get smaller). When you exercise chemicals trigger signals from the nervous system.
  68. 68VASODILATION.Blood vessels are dilated(gets bigger). This increases blood flow to the working muscles.
  69. 69SOMATYPES.Different body types.
  70. 70MESAMORPH.'Muscle men' they have low levels of fat, builds muscle easy, solid, narrow hips and shoulders. WEIGHT LIFTING and BOXING.
  71. 71ECTOMORPHS.Long thin frame, narrow shoulders and hips. LONG DISTANCE RUNNERS and HIGH JUMPERS.
  72. 72ENDOMORPHS.Wide hips, narrow shoulders and can store fat. SHOT PUT and SUMO.
  73. 73BLOOD SHUNTING.When you exercise your working muscles need more oxygen. Oxygen is in your red blood cells and gets carried to your active muscles. Your heart rate and stroke volume increases so more blood circulates every min.
  74. 74BLOOD SHUNTING2.Blood can be shunted away from the stomach. This is why its important that the digestive system is complete before exercise begins.
  75. 75OPITUM WEIGHT.This means the ideal weight someone should be, it can be affected by the persons height and sex. Bone structure and bone girth.
  76. 76MUSCEL GIRTH.The size of the muscle its the circumference.
  77. 77HEIGHT.How tall you are will effect your weight.
  78. 78SEX.Males normally tend to have more muscle mass and therefore weigh more than females.
  79. 79BONE STRUCTURE.Some people have longer or wider bones and some have more bone destiny.
  80. 80ANOREXIA.Eating disorder. Can get muscular atrophy ( reduction in muscle size).
  81. 81UNDERWEIGHT.Not weighing as much as expected or their ideal weight.
  82. 82OVERWEIGHT.Means you weigh more than expected weight for your height and sex.
  83. 83OVERFAT.Means you have more body fat than you should. You can be overfat but not overweight.
  84. 84OBEASE.Who are overfat. This is were the body fat has increase to a very unhealthy level.
  85. 85ANABOLIC STERIOD REASONS.To allow them to train harder for longer, so it increases POWER and STRENGTH. To speed up recovery time, pressure form others, to increase their chance of winning. To increase protein synthesis helping to develop lean muscle mass.
  86. 86ANABOLIC STERIODS- HEALTH RISK AND CHEATING.Anabolic steroids can cause significant health risks ; liver damage, testicular atrophy (reduce in sperm count), acne, mood swings, aggression and premature baldness.
  87. 87BETA BLOCKERS REASONS.They have a calming affect, they reduce muscle tremor and shaking, they increase chances of winning, they all the performer to remain in control and reduce the performers anxiety.
  88. 88BETA BLOCKERS - HEALTH RISK.Slowing dow the heart rate, lowers blood pressure and sleep disturbance.
  89. 89DUURETICS REASONS.To achieve quick weight loss and to hide other performance enhancing substances the performer may have taken.
  90. 90DURIET HEALTH REASONS.Dehydration, nausea, headaches, heart or kidney failure.
  91. 91NARCOTIC ANALGESICS REASONS.They increase the performers pain levels, they give a sense of euphoria(intense levels of excitement or happiness) and mask performers injuries so they can still perform.
  92. 92NARCOTIC ANALGESICS HEALTH.Nausea, sickness, anxiety, depression, liver or kidney damage, addiction, concentration loss and further damage to injuried area.
  93. 93STIMULANTS REASONS.To increase alertness, reduce tiredness, to increase heart rate, to increase competitiveness and to increase levels of aggression.
  94. 94STIMULAMTS HEALTH RISK.Insomnia, anxiety, aggression and heart rate irregularities.
  95. 95PEPTIDE HORMONES.Human growth hormone(HGH) and erythropoietin(EPO) - YOU CAN ABBREVIATE HPO!!!
  96. 96ERYTHROPOIETIN (EPO).Made in the kidneys, it increases the rate of RBC in respones of falling levels of oxygen in the tissues.
  97. 97HUMAN GROWTH HORMONE.Helps increase muscle mass.
  98. 98PEPTIDE HORMONE RISKS.Arthritis, heart failure, abnormal growth in hands and feet and diabetes.
  99. 99PEPTIDE HORMONE RISKS (EPO).Increased thickness of blood, blood clots, strokes, deep vein thrombosis and increased chances of heart attacks.
  100. 100RECREATIONAL DRUGS HEALTH- ALCOHOL.Heart failure, increase blood pressure, increased weight and cause liver cancer or liver disease.
  101. 101RECREATIONAL DRUGS HEALTH-NICOTINE.Strokes, bronchitis, heart disease, chest pain (angina), blood clots, emphysema and lung cancer.
  102. 102ANGINA.Chest pain.
  103. 103EMPHYSEMA.Air cells in the lungs are damage or become enlarged which causes breathlessness.
  104. 104EFFECTS OF ALCOHOL.Leads to slower reaction time, less mobile because of weight gain, loss of concentration and loss of coordination.
  105. 105EFFECTS OF NICOTINE.Causes breathlessness and reduces oxygen carrying capacity
  106. 106CARDIOVASCULAR SYSTEM.The heart
    The blood
    The blood vessels.
  107. 107CARDIOVASCULAR SYSTEM IMMEDIAT AFFECTS.Increase heart rate, increase in stroke volume and increase in systolic blood pressure.
  108. 108SYSTOLIC BLOOD PRESSURE.Maximum pressure in the arteries when the heart contracts and pushes the blood out of the aorta into the body. It rises during exercise.
  109. 109DISTOLIC BLOOD PRESSURE.Pressure of the blood during the relaxation phase between heart beats.
  110. 110CARIDOVASCULAR SYSTEM ROLES.During exercise it should transport oxygen in the blood to the working muscles, remove all waste products and return the blood to the lungs.
  111. 111REGULAR PARTICIPATION.Increase in size of the heart (cardiac hypertrophy) and increase in stroke volume(amount of blood leaving the heart each beat).

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Fichas sobre Sin título, creado por robz el 02/04/2015.
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