Fitness Components and Principles Unit

Cross Training

Is an approach to training and conditioning for a specific sport that involves substitution of alternative activities that have some carryover value to that sport.

Motivation

Is heightened by varying the training program and incorporating techniques of periodization, they can keep the program enjoyable rather than routine and boring.

Velocity

Is vector quantity, direction aware, and is the rate at which an object changes its position.

Warming Up

Involves general body warming and warming specific body areas for the demands of the sport.

Minimize Stress

A consideration to the individual who is training as close to their physiological limits as they can.

Health Related Fitness has FIVE components:

Aerobic Capacity, Muscular Strength, Muscular Endurance, Flexibility, and Body Composition.

Principles of Conditioning

Are principles to follow in planning an exercise program to affect physiological changes in the human body related to health and performance as well as minimize the risk or injury. (Warm-up and Cool-down, Motivation, Overload, Consistency, Progression, Intensity, Specificity, Type, Individuality, Minimize Stress, and Safety)

Cooling Down

Decreases blood and muscle lactic acid levels more rapidly.

Safety

Essential at all times. Individuals should train in a safe environment, with education to proper techniques and knowing how they should feel during a workout as well as knowing when they should push harder or back off.

Intensity

Establishes how hard to exercise (not how long). Physical activity generally requires sustained rhythmic movements and refers to a level of effort a healthy individual might expend.

Progression

Establishes increases in the intensity of the conditioning program gradually and within the individual's ability to adapt to increasing workloads.

Type

Refers to whether the exercise is considered cardiovascular exercise, resistance training, or strength training.

Consistency

Requires the individual to engage in a training and conditioning program a consistent and regular scheduled basis if it is to be effective

Speed

Scalar quantity (does not keep track of direction). It is the rate at which someone or something moves or travels.

Performance Related Fitness has SIX components:

Speed, Power, Balance, Reaction Time, Agility, and Coordination.

Specificity

States that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.

Idividuality

Takes into account the particular needs and abilities of the individual for whom the program is designed.

Overload

The ability to improve in any physiological component, the system must work harder than it is accustomed to working. The SAID (specific adaption to imposed demands) principle states that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it.

Balance (Equilibrium)

The ability to maintain a desired body position either statically or dynamically.

Flexibility

The ability to move a joint or series of joints smoothly and easily throughout a full range of motion. (An athlete with a restricted range of motion will realize a decrease in performance capabilities).

Agility

The ability to move the body quickly and easily or to transition from one movement to another while maintaining dynamic balance.

Muscular Endurance

The ability to perform repetitive muscular contractions against some resistance.

Power

The amount of work performed per unit of time. The ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed (force x velocity).

Aerobic Capacity

The functional capacity of the cardiorespiratory system, (heart, lungs, and blood vessels). It refers to the maximum amount of oxygen consumed by the body during intense exercises, in a given time frame.

Coordination

The harmonious functioning of muscles or groups of muscles in the execution of movements.

Muscular Strength

The maximum force that can be applied by a muscle during a single maximum contraction.

Body Compostion

The proportion of fat-free mass (muscle, bone, vital organs, and tissues) to fat mass in the body.

Reaction Time

The time that it takes to respond physically to a given time.