Fitness
Sent by Cheat Sheets and classified under Physical education and Secondary at 28, November, 2007.
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Overload = Fitness can only be improved throught training more than you normally do.
Progression = Start slowly and gradually increase the amount of exercise you do.
Specificity = Emphasizing a ceratin aspect in your programme that you wish to improve.
Individual needs = The programme should be adapted to each individual depending on their fitness levels and the exercise they are doing.
Training threshold = Minimum rate at which the heart must work in order to bring about fitness improvements.
Moderation = Getting the balance between not training enoguh and training too much or over training.
Reversibility = Any adaptation that takes place as a consequence of training will be reversed when you stop training.
FITT
Frequency: how often we train (at least 3 times a week to improve fitness). (Regularity)
Intensity: how hard we training (we will only get fitter if we work our body systems hard enough to make them adapt).
Time: how long we traing (at least 20 mins to see any real benefit).
Type: what kind of training we do (individual needs)
Warm up
Pulse-raiser (gradually reaises body temp)
1. To prevent injury
2. To improve performance
3. To prepare psychologically for the event
A.Cardiovascular exercise - start with a pulse raiser (e.g. light jogging, cycling, swimming)
B. Stretching - Static, Ballistic, PNF
C. Finish the warm up - timed to finish just before the main activity or event. For games players a few short sprints help to prepare the player for the game and could involve a ball.
Cardiovascular fitness = The ability to exercise the entire body for long periods of time
Muscular strength = The amount of force a muscle can exert against a resistance.
Muscular endurance = The ability to use voluntary muscles, many times without getting tired.
Flexibility = The range of movement possible at a joint.
Progression = Start slowly and gradually increase the amount of exercise you do.
Specificity = Emphasizing a ceratin aspect in your programme that you wish to improve.
Individual needs = The programme should be adapted to each individual depending on their fitness levels and the exercise they are doing.
Training threshold = Minimum rate at which the heart must work in order to bring about fitness improvements.
Moderation = Getting the balance between not training enoguh and training too much or over training.
Reversibility = Any adaptation that takes place as a consequence of training will be reversed when you stop training.
FITT
Frequency: how often we train (at least 3 times a week to improve fitness). (Regularity)
Intensity: how hard we training (we will only get fitter if we work our body systems hard enough to make them adapt).
Time: how long we traing (at least 20 mins to see any real benefit).
Type: what kind of training we do (individual needs)
Warm up
Pulse-raiser (gradually reaises body temp)
1. To prevent injury
2. To improve performance
3. To prepare psychologically for the event
A.Cardiovascular exercise - start with a pulse raiser (e.g. light jogging, cycling, swimming)
B. Stretching - Static, Ballistic, PNF
C. Finish the warm up - timed to finish just before the main activity or event. For games players a few short sprints help to prepare the player for the game and could involve a ball.
Cardiovascular fitness = The ability to exercise the entire body for long periods of time
Muscular strength = The amount of force a muscle can exert against a resistance.
Muscular endurance = The ability to use voluntary muscles, many times without getting tired.
Flexibility = The range of movement possible at a joint.
Tags: warm upmain activitycool down, overload, training threshold, reversibility, specificity, progression, moderation, individual needs, fitt, training
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