Definitions
Allows everyday movement to be completed with ease. Having good _____ can been seen with great R.O.M in the joints.
What is Flexibility?
can be achieved by an individual alone and involves voluntary contraction of specific muscles.
What is active stretching?
The abbreviation for Speed, Agility and Quickness
SAQ
Supersets, dropsets, forced reps are examples of
advanced weight training techniques
Cones, hurdles, poles, ladders can be used to train what component of fitness
Agility
the maximum force that a muscle or group of muscles can exert in a single contraction (e.g. the maximum weight that you can lift once).
What is Maximal Strength?
– consists of repeated bouts of repetitions against resistance on stable surfaces. The type of strength being developed determines the load, repetition target and rest periods.
Traditional Strength Training
A test for agility
Illinois
505
T-Test
Can be a sound or item to react to
Stimulus
single leg hop, double leg zig zag hop, depth jumps, power drop are examples of
High intensity plyometrics
the way a person moves and how the movement looks. It is important in sports such as gymnastics.
What is Aesthetics?
involve using more than one main muscle group at a time. Usually one larger group is predominately activated, with other smaller groups recruited to support movement. Examples include squats, lunges, deadlifts, bench press and pull-ups.
Compound Exercises
using a weighted vest or sledge to increase resistance during the acceleration phase, placing additional stress on joint range of movement and activation of the muscular system.
resisted sprints
the ability of the muscles deep within the abdomen which connect to the spine, pelvis and shoulders to maintain good posture – the foundation for all movements.
Core Stability
the length of time hold relax PNF should be held for
6-10s
ability to exert a submaximal force for a number of repetitions or over a sustained period of time.
What is muscular endurance?
Also known as steady-state or long, slow distance training, continuous training involves training at a steady pace over a long distance and time
Continuous Training
Provides an unstable surface on which to conduct movements and challenge static balance. Exercises can include press-ups, lunges, side plank and single leg standing.
Wobble board
Variables you can manipulate for interval training
▸ the number of intervals (rest and work periods)
▸ the intensity and duration of the work interval
▸ the intensity and duration of the rest interval.
Poor posture can be a result of muscle imbalances
Stability provided by muscles of the trunk supports whole-body function – core stability can help this
Joint integrity
Force production
The purposes of strength training
refers to stride rate, so in terms of speed the ability to move the legs quickly. Speed is stride length × stride rate.
What is Cadence?
What are the % needed to train maximal strength and muscular endurance?
Above 85% for maximal
Below 65% for endurance
80-100 plyometrics contacts are required for this level of athlete
Beginner
The paused stage where the sensory signal is processed by the spinal cord and then a rapid motor response is sent to the agonist muscle. This phase must happen quickly otherwise the stored energy from the eccentric phase is lost.
Amortisation
The full name of PNF stretching
Proprioceptive neuromuscular facilitation