PE 1 : COMPONENTS OF PHYSICAL AND MOTOR FITNESS

Periodization

- Major principle of physical fitness training - varying a training program at regular time intervals to bring about optimal gains in physical performance, hard or easy cycle (variety is added to strength workouts by using different repetitions, sets, volume and exercises)

Muscular strength

- ability of a muscle to exert force for a brief period of time

Coordination

- ability of an individual to integrate all types of movements into specific patterns - ability to execute movements smoothly and efficiently

Muscular endurance

- ability of our muscles to exert force or maintain a continuous contraction over a period of time (repeated muscular contraction against a resistance) e.g. push-up, sit-up

Cardio-vascular endurance

- ability of the heart and the vascular network to deliver key nutrients, such as oxygen and fuel, while simultaneously removing waste products e.g. running, swimming

Agility

- ability to change directions rapidly and precisely with control and without losing balance - dependent on strength, speed, balance and/or coordination

Balance

- ability to maintain equilibrium while stationary or moving - ability to sustain body posture in a static position for an effective response and to control it adequately in a specific position while it is in motion

Speed

- ability to move the body quickly; ability to perform a movement in a short period of time - ability to execute skills of the same task at the shortest possible time

Flexion

- bending a body segment

Power

- capacity to apply maximum muscular contraction at the fastest rate (strength and speed combined); - ability to produce force at a fast speed

Isometric/Static strength

- changing tension; same length - a type of muscle contraction in which the muscle remains the same length, no movement takes place while a force is exerted against an immobile object E.g. pushing a fixed wall, push up

Health-related

- component of physical ad motor fitness - directed towards the prevention of or rehabilitation from disease - the development of a high functional capacity for the necessary and discretionary task of life

Skill-related

- concerned with performing sport-related skills better and more efficiently and thus directed towards optimizing athletic performance

Heredity

- determinant of fitness - body types affects the way we perform physical activity

Exercise

- determinant of fitness - the greater the degree of exercise in your lifestyle, the fitter you will become

Lifestyle

- determinant of fitness - your way of life - what you do, eat, and drink

Flexibility

- extent and range of motion around a joint without undue strain - ability of a joint to move freely through a full range of motion e.g. yoga

Cool down

- gradually brings back the individual to resting metabolism

Abduction

- moving a limb away from the midline of the body (waist)

Adduction

- moving a limb towards the midline of the body (waist)

Warm up

- prepares the body for activity by elevating the body temperature - essential to prepare the heart, lungs and muscles to adequately meet subsequent demands placed on the body during exercise

Isotonic/Dynamic strength

- same tension; changing length - contracting muscle shortens against a constant load e.g. weight training, calisthenics, and pulley weights

Extension

- straightening a body segment

Physical fitness

- the ability to perform daily tasks with vigor and without undue fatigue, and with sufficient energy to engage in leisure-time pursuits, to meet unforeseen emergencies, and the vitality to perform at one's fullest capacity

Body composition

- the relative balance of fat and body mass - proportion of body fat to lean body tissue

Reaction time

- time elapsed between the acknowledgement of a stimulus and the body's response to the stimulus - ability of an individual to react to stimulus quickly

Major principles

1. Overload 2. Progression 3. Specificity 4. Principles of Adaptation 5. Principles of Individualization 6. Rest/Recovery 7.Use and Disuse/Reversibility 8. Diminishing Return 9. Principle of Periodization 10. Principles of Warm-up and Cool down

Isotonic Isometric

2 components of muscular strength

Ectomorph Mesomorph Endomorph

Body types

Health-related Skill-related

Components of physical ad motor fitness

Heredity Lifestyle Exercise

Determinants of fitness

Flexion Extension Abduction Adduction

Range of motion/movement (ROM)

Athletic/Mesomorph

- "contender of a prize", muscular, broad shoulder, well-developed body, and strong

Pynik/Endomorph

- "thick" broad, rounded figure, large head, heavy neck, and ruddy face

Asthenic/Ectomorph

- "without strength", lean, slim, shallow chested, tall in proportion to other weight

Progression

- Major principle of physical fitness training - gradual increase of overload over time, not all at once, slowly, controlled

Individualization

- Major principle of physical fitness training - individuals both require personalized exercise prescriptions based on their fitness levels and goals and adapt differently to the same training program

Use and Disuse

- Major principle of physical fitness training - just as the body can make adaptations when given an overload, it can also lose its capabilities when it is not used, if energy systems are not utilized, it deteriorates to a level equal to one's level of inactivity

Overload

- Major principle of physical fitness training - make the body work harder than it is accustomed to be doing - body is stressed beyond the normal level of activity for which it is engaged in * F.I.T.T. training

Adaptation

- Major principle of physical fitness training - muscles adapt to the stresses placed upon them. The most obvious changes that result from a resistance training program are increases in muscle strength and hypertrophy

Rest/recovery

- Major principle of physical fitness training - periods of rest are essential so that the body is given time to recuperate from the stresses imposed on it

Warm up and cool down

- Major principle of physical fitness training - prepares and restores bodily functions

Diminishing Return

- Major principle of physical fitness training - rate of increments decreases over time as one reaches his fitness potentials, the rate of improvement begins to plateau

Specificity

- Major principle of physical fitness training - training will only improve the parts of the body being trained, should be related to the specific needs of the skills involved