muculer endurence

Definition: The ability of the muculer system to work effciently, were a mucle keep contracting over a period of time.

sporting example: netball, football, tennis, bascketball and handball.

traning: repetitve training, shuttle runs, long distence running, sit ups, push ups,ay thin with a short amount of reps.

flexibility

definition: have adequate rang of movment in all the joints of the body.

sports example: balet and gymnastics

fitness tests: sit and reach

fitness training: strechng, pnf and static streching

Definition: distance divided by the time taken. Speed is measured in meters per second. The faster an athlete runs over a given distance, the greater their speed

Fitness testing: 35 sprint (measured in seconds)

Training: hollow sprints, acceleration sprints and interval training

Sports example: 100m and 200m

Definition: the maximum force (in kg or N) that can be generated by a muscle or muscle group

Sports example: weight lifting

 Training: use weights and high weights and low reps

Test: grip dynamometer

Definition:  the relative ratio fat mass to fat- free mass in the body  

Sports example: Boxing and horse riding  

Test: BMI

Method of training: any fitness training

Definitions: the ability of a sprts performer to quickly and percsisely move or change direction without losing balance

test: Ilinors test

sports eg: dogge ball

training:hollow sprints, acceleration sprints and inturval training

 Definition: the ability to maintain a centre of mass over a base of support.

Fitness test: standing stork  

 Training method: sit ups, press ups and plank.     

Sports eg: gymnastics

Definition: the smooth flow of movement needed to perform a motor task efficiently and accurately

Training: circuit training

Test: juggling 3 balls

Sports eg: tennis, rounder

Definition: the product of strength and speed

Sports eg weight lifting, tennis

Test: Sargent jump test

Training: circuit training, plyometric and free weights

Definition: the time taken for a sports performer to respond to a stimulus and imitation of their response

Fitness test: ruler drop test

Training method: circuit training

Sports eg: tennis squash

Aerobic Endurance

Definition: the ability of the cardiorespiratory system to work efficiently sapling oxygen and nutrients to working muscles goring sustained physical activity

Sports eg: marathon runner

Test: Multi stage fitness test/ bleep test and forestry step test

Training: circuit training interval training fartlek training and continues training

Measuring Intensity-

Heart Rate measured by the amount of times the heart beats per minute.

RPE measured on a 15 point to view an individual’s work rate during exercise.

Maximum HR- 220-14= 206

Training threshold calculations-

Aerobic (60% HRmax) 206 x 0.6 = 123.6

Anaerobic (85% HRmax) 206 x 0.85 = 175.1

Active static stretching is where the sport performer applies internal force from another muscle group to stretch and lengthen the muscle.

Passive static stretching is also called assisted stretching. This is where the help of another person or objects such as a wall r bench is use for stretch.

Ballistic stretching

Ballistic stretching is where the performer carries out fast, bouncing jerky movements through the range of motion of their joints

This type of stretching is used to develop mobility, strength and flexibility and can be performed in the cool-down part of a training session to develop the length of muscle.