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Erstellt von ellamae gibson
vor mehr als 9 Jahre
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Frage | Antworten |
Continuous training | Training at a low to medium intensity for at least 20 minutes with no rest periods |
Weight training | Using progressive resistance to build muscle strength or endurance, speed or bulk |
Interval training | Short bursts of high intensity activity followed by defined periods of rest |
Circuit training | A number of exercise stations arranged to aviod exercising the same muscle group consecutively |
Fartlek training | Exercising at different speeds and intensities and over different terrain |
Cross training | A mixture of different training methods throughout a training programme |
Agility | Ability to change the position of the body quickly and to control the movement of the whole body |
Balance | The ability to retain the centre of mass of the body above the base of support (static and dynamic) |
Coordination | Ability to use two or more body parts together |
Power | Ability to undertake strength performances quickly (Power= Strength X Speed) |
Reaction time | The time between the presentation of a stimulus and the onset of movement |
Speed | The rate an individual is able to perform a movement or cover a distance in a period of time |
Cardiovascular fitness | Ability to exercise the entire body for a long period of time |
Muscular strength | The amount of force a muscle can exert against a resistance |
Muscular endurance | Ability to use the voluntary muscles many times without getting tired |
Flexibility | The range of movement possible at a joint |
Body composition | The percentage of the body weight that is fat, muscle and bone |
Health | A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity |
Exercise | Any form of physical activity which maintains or improves health and/or fitness |
Fitness | Ability to meet the demands of the environment |
Performance | How well a task is completed |
SMART | Specific, measureable, achievable, realistic, time-bound |
Individual need | Matching the training to the requirements of the individual |
Specificity | Matching the training to the requirements of the activity |
Progressive overload | To gradually increase the amount of overload so that fitness gains occur, but without potential for injury |
Rest and recovery | Rest is the period of time allotted to recovery, recovery is the time required for the repair of damage to the body caused by training or competition |
Reversibility | Any adaptation that takes place as a consequence of training will be reversed when you stop training |
FITT | Frequency, intensity, time, type |
The three macronutients | Carbohydrates. Fats. Protein. |
The three micronutrients | Vitamins. Minerals. Fibre. |
Carbo-loading | Eating lots of carbohydrates for 3 or 4 days before an endurance event e.g. marathon |
Blood shunting | When exercising blood is sent to the working muscles. If food is eaten before a session less blood is available for digestion which causes cramps and stomach discomfort |
Somatotypes | Classification of body types |
Endomorph | Individuals with wide hips and narrow shoulders, characterised by fatness |
Mesomorph | Individuals with wide shoulders and narrow hips, characterised by muscularity |
Ectomorph | Individuals with narrow shoulders and narrow hips, characterised by thinness |
Anabolic steroids | Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth |
Beta blockers | Drugs that are used to control heart rate and have a calming and relaxing effect |
Diuretics | Drugs that elevate the rate of bodily urine excretion |
Narcotic Analgesics | Drugs that can be used to reduce the feeling of pain |
Stimulants | Drugs that effect the Central Nervous System, such as increased physical and/or mental awareness |
Peptide hormones | Growth hormones |
EPO | Increase the red blood cell count |
Anorexic | A prolonged eating disorder due to loss of appetite |
Underweight | Weighing less than is normal, whether this is required due to the sport (Jockeys) or being healthy or unhealthy |
Overweight | Having weight in excess of normal, could be healthy (very muscular) unless accompanied by fatness |
Overfat | Having more body fat than you should have. Unhealthy. |
Obese | People who are very overfat. Very unhealthy, could lead to serious health problems |
The five factors that affect optimum weight | Bone structure. Height. Gender. Muscle girth. Genetics. |
Heart rate | The number of times that the heart beats per minute |
Resting heart rate | Heart rate when at rest. Should be between 60-80 BPM |
Working heart rate | Heart rate during or immediately after exercise |
Maximum heart rate | 220 - age (e.g. 220-16=204) |
Target zone | Intensity you should be working at during exercise. Target zone is 60-80% of your maximum heart rate |
Recovery rate | How long it takes for your heart rate to return to its resting level after exercise |
The four things that need to be taken into account for risk assessments and injury prevention | Warm up. Check equipment and facilities. Protective clothing and equipment. Officials/refees. |
The three ways competition is balanced | Weight categories. Mixed or single sex. Age. |
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