Fitness Components
How many fitness components are there?
10
This training method alternates periods of high intensity and low intensity exercise.
Interval training
Increasing the intensity, duration, or frequency of training over time is known as this principle
Progressive Overload
What are the three energy systems?
ATP-PC, Lactic Acid, Aerobic
What is lactate threshold?
an exercise intensity an athlete can maintain for a period of time without their blood lactate concentration increasing much
The fitness component most important for touching your toes without bending your knees.
Flexibility
This training method uses different exercise stations completed one after another.
Circuit Training
This training principle states that training should match the demands of the sport or activity.
Specificity
Lactic Acid System
What is V02 max?
the maximum rate at which the body can take up, transport and utilise oxygen during intense exercise.
This fitness component is the ability of the heart and lungs to supply oxygen during long-duration activity
Cardiovascular Endurance
This training method involved running at different speeds and intensities over varied terrain.
Fartlek Training
Name all 4 components of the FITT principle
Frequency
Intensity
Time
Type
What system uses muscle glycogen as a main fuel source in the production of energy?
Lactic acid system
What is the unit measurement for V02 max?
mL/kg/min
This fitness component is the maximum force a muscle or muscle group can produce in one effort.
Muscular Strength
Weigh lighting programs designed to improve muscular strength and endurance are examples of this training method.
Resistance training
A soccer player gradually increases the weight they lift each week to continue improving strength. This is an example of what training principle?
Progressive Overload
Name a sport you would predominantly use the aerobic system.
Marathon, Triathlon
When does lactate threshold 1 occur for trained and untrained athletes?
For an untrained athlete it occurs at 50-55% of their VO2max, but for the trained endurance athlete it happens around 80-90%. This means the athlete can work at greater intensity, for longer, before the body can no longer supply enough oxygen to the working muscles to clear the lactate being produced.
Name all 10 fitness components
Muscular Strength
Muscular Power
Muscular Endurance
Cardiovascular Endurance
Speed
Flexibility
Agility
Balance
Coordination
Body Composition
A touch football player completes 20-second maximal sprints followed by 40 seconds of walking recovery repeating this for 15 minutes to improve game fitness. This is an example of which training method?
Interval Training
A basketball players spends 6 weeks only improving his free throws. Their shooting accuracy improves, but their overall match fitness and defensive movement decline. This is an example of what training principal?
Specificity
What does ATP-PC stand for?
Adenosine Tri Phosphate Phosphocreatine
What % of MHR is 177bpm for an 18 year old?
Approx 88%MHR (rounding up)