Components of fitness
Total fitness comprises of 4 factors, list these 4 factors
Social
Intellectual
Physical
Emotional
Specificity
Intensity
Duration
Frequency
Progressive overload
Reversibility
Name one training method
Resistance training
Interval training
Continuous training
Circuit training
Fartlek training
Flexibility training
Plyometric training
Name the 3 energy systems
1. ATP/PC
2. Anaerobic Glycolysis
3. Aerobic
What is cardiac output?
Total amount of blood the heart pumps every minute
What fitness test is used to measure muscular endurance?
Sit up test
What is specificity?
Specificity is training specific energy systems, fitness components, muscle groups and drills relevant to the sport they are playing.
What is interval training?
Series of repeated bouts of exercise with interspersed or set rest periods
1. Aerobic
2. Anaerobic
What is stroke volume?
The total amount of blood the heart pumps with each beat
Name one health related fitness component
Aerobic power
Anaerobic power
Muscular Strength
Local Muscular Endurance
Flexibility
Body Composition
In terms of frequency, how many sessions per week as a minimum are required to improve aerobic training?
Three
What are the two types of stretching?
1. Static
2. Dynamic
Which two energy systems don't require oxygen?
1. ATP/PC
2. Anaerobic Glycolysis
Why does blood pressure increase during exercise?
To keep up with the demands of exercise, your heart has to pump oxygenated blood harder and faster, moving it through your arteries and veins more quickly and forcefully.
What is one characteristic of fast twitch fibres & one characteristic of slow twitch fibres
FAST TWITCH
- rapid contraction
- power based activities
-high anaerobic ATP production
- generate greater force
SLOW TWITCH
- slow contraction speed
- high aerobic ATP production
- fatigue resistant
- contract for continuous activity
How long does it take to make gains/see improvement aerobic fitness & anaerobic fitness?
Aerobic: 12-16 weeks
Anaerobic: 8-10 weeks
Continuous training involves sustained activity for a period over _________ minutes
20
What are the durations of the 3 energy systems?
1. ATP/PC= 10 seconds
2. Anaerobic = up to 2 minutes
3. Aerobic = forever
At rest we take approximately 15 breaths per minute. During exercise we take ________ breaths per minute.
40-50
What are the 3 types of speed?
1. Maximum speed
2. Acceleration speed
3. Speed endurance
What occurs if progressive overload isn't applied to a training program?
There is a plateau in performance
Any of the following:
Resistance training
Plyometrics
Circuit training
What is the preferred fuel source for the Aerobic energy system?
Carbohydrates & fats
What is gas exchange?
Movement of gas from high pressure to low pressure. We are taking in O2 and breathing out CO2