Fitness Components
A 50m Freestyle swim race is focused on which fitness component?
Speed
What training method is best suited for Pole vaulter?
Speed training
How many muscles are in your quadriceps?
Four.
Does recovery happen in the warm up or cool down phase of a workout?
Cool down
What is a "set"?
A set is the number of cycles of reps that you complete.
E.g. 3 x 15 reps (in this case- 3 is the set).
Name two (2) fitness components associated in netball.
Any of the following:
Muscular endurance, agility, speed, coordination, power or cardiovascular endurance.What is the training method that in cooperates box jumps, push ups and sit ups?
Plyometrics
When completing "dips", what muscle is predominately being used?
Triceps
True or False: After I have done a 100 meter sprint, it is appropriate for me to do a 20 minute cool down.
False- The cool down should not be longer than your workout.
What is a "rep"?
A rep is the number of times you perform a specific exercise
E.g. 3 x 15 reps (15 is the amount of repetitions to complete before a rest).
Define Power.
Power is the ability to exert a maximal force in a short a time. It is the product of speed and strength.
What training method is the following:
8 x 100 meter sprints, with 1 minute rest in between.
4 x 200 meter sprint, with 2 minute rest in between.
2 x 400 meter sprints, with 3 minute rest in between.
Interval training.
What are the main muscles utilised in a push up?
Pectoral Major, Deltoids, triceps.
Compare the difference between static and dynamic stretching.
Dynamic is where the muscle is moving, increasing blood flow to the area. Whereas, static stretching is where your hold a position without moving the muscle.
Why is it important to "rest"?
- Regenerate energy in your muscles.
- Reset your mind set
- Do not fatigue to the point where you complete the incorrect technique.
- decrease injury
Describe how muscular strength improves performance.
Building and strengthening your muscle can allow you to repeat certain exercises for a longer period of time. It also can assist in injury prevention.
There are three types of flexibility training: Statistic, dynamic and ________ ?
PNF stretching - this is where an athlete uses an object or person to help further their current stretch.
Rectus, Transverse and Obliques.
Sweat is generated from burning energy, therefore after you have exercised, it is important to replace the amount of fluid you have lost to maintain a healthy state. Decreases your chances of getting a headache and aids in muscle recovery.
How many times a week should you train a particular component to see improvement?
How many times a week should you train a particular component to maintain?
3 times a week to improve, 2 times a week to maintain.
Describe and provide two examples of when a athlete is working their aerobic and anaerobic system.
Aerobic refers to the body utilising oxygen to create energy. This is evident in cardiovascular endurance activities such as long distance running, swimming or cycling.
Anaerobic refers to the body using the energy already stored in the muscles, therefore does not require oxygen. An example of anaerobic exercise is 100m sprint, 50m freestyle, long jump, etc.
Describe the difference between interval and farklet training.
Interval is max efforts with standing rests in between. Farklet is where the athlete has efforts with low intensity rest in between.
Name the two muscles in your calf.
Gastrocnemius and Soleus
Evaluate the importance for a ruby player to complete a warm up before a game.
A warm up will increase the players heart rate, therefore more blood to the muscles, more oxygen, more energy created and heat is produced. When your muscles are warm and have been stretched out, you are less likely to get injured.
Argue why each athlete's program should not be the same.
- Different genetic build
- Different goals/interests.
- Health concerns, injuries, socioeconomic status, ethnic background.