aerobic endurance
the ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained
... [Show More] physical activity
muscular endurance
the ability of the muscular system to work efficiently, where a
muscle can continue contracting over a period of time against a light to moderate fixed resistance load
flexibility
having an adequate range of motion in all joints of the body;
the ability to move a joint fluidly through its complete range of movement
speed
distance divided by the time taken
accelerative speed
sprints up to 30 metres
pure speed
sprints up to 60 metres
speed endurance
sprints with short recovery period in-between
muscular strength
the maximum force (in kg or N) that can be generated by a
muscle or muscle group
body composition
the relative ratio of fat mass to fat-free mass (vital organs,
muscle, bone) in the body
agility
the ability of a sports performer to quickly and precisely move or
change direction without losing balance or time
balance
the ability to maintain centre of mass over a base of support
static balance
the body's ability to maintain balance while still
dynamic balance
the body's ability to maintain balance while moving
coordination
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power
the product of strength and speed
reaction time
the time taken for a sports performer to respond to a stimulus and
the initiation of their response
HR
Heart rate
HR Max
Maximum Heart Rate
HR Max
220-Age (years)
Borg (1970) (6-20) Rating of Perceived Exertion
scale used to measure exercise intensity
FITT Training Principles
Frequency, Intensity, Time, Type
frequency
the number of training sessions completed over a period of time,
usually per week
intensity
how hard an individual will train
time
how long an individual will train for
type
how an individual will train by selecting a training method to improve a specific component of fitness and/or their sports performance
progressive overload
in order to progress, training needs to be demanding enough to
cause the body to adapt, improving performance
specificity
training should be specific to the individual's sport, activity or
physical/skill-related fitness goals to be developed
individual differences/needs
the programme should be designed to meet individual training
goals and needs
adaptation
how the body reacts to training loads by increasing its ability to
cope with those loads
reversibility
if training stops, or the intensity of training is not sufficient to
cause adaptation, training effects are reversed
variation
it is important to vary the training regime to avoid boredom and
maintain enjoyment
flexibility training
involves stretching and extending various muscle groups to achieve higher levels of stretch in the muscle.
active stretching
performed independently where the performer applies internal force to stretch and lengthen the muscle
passive stretching
requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch
ballistic stretching
where the performer makes fast, jerky movements through the
complete range of motion, usually in the form of bobbing or bouncing
Proprioceptive Neuromuscular Facilitation (PNF)
flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors
circuit training
different stations/exercises are used to develop strength, muscular endurance, power or aerobic endurance
free weights
use of barbells or dumb-bells to perform different types of dynamic exercises
plyometrics
develops sport-specific explosive power and strength
continuous training
this is training at a steady pace and moderate intensity for
a minimum period of 30 minutes
fartlek training
this is where the intensity of training is varied by running at
different speeds or over different terrain
interval training
where the individual performs a work period followed
by a rest or recovery period
hollow sprints
a series of sprints separated by a 'hollow' period of jogging or walking
acceleration sprints
This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint
interval training
the individual performs a work period followed by a rest or
recovery period
flexibility test
sit and reach test
strength test
grip dynamometer
aerobic test
multistage fitness (bleep) test
speed test
35 sprint
speed and agility test
Illinois Agility Run
anaerobic power test
vertical jump test
muscular endurance test
one minute press up, one minute sit up
body composition test
BMI (Body Mass Index), bioelectrical impedance test
validity
actually measuring exactly what you intend to measure
reliability
ability of a test to yield very similar scores for the same individual over repeated testing's
practicality
extent to which an assessment instrument or procedure is inexpensive and easy to use and takes only a small amount of time to administer and score.
normative data
data generated that allows comparison of an individual to a group. [Show Less]