Term
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Definition
| ATP is produced without the presence of oxygen |
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Definition
| A questionnaire designed to determine the health of a person and their exercise history |
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Definition
| Where the muscle is stretched by a bouncing action beyond it's normal range of movement |
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Definition
| the energy is in bonds between the atoms |
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Definition
| measures the energy value of food. (A calorie is the equivalent of 4.2 Kj) |
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Definition
| the process of restoring ATP to its former state |
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Definition
| a high energy compound that stores and transports energy to the body cells, allowing them to perform their specialised functions- for example, a muscle contraction |
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Definition
| an energy-rich compound that serves as an alternative energy source for muscular contraction |
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Definition
| When the body's energy intake is in balance with its energy expenditure |
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Term
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Definition
- ATP/PC
- Lactic Acid
- Aerobic |
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Term
ATP/PC
(adenosine triphosphate/phosphocreatine) |
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Definition
FUEL- Phosphocreatine
AMOUNT OF ENERGY SUPPLIED- very limited
WASTE PRODUCTS- Nil
INTENSITY OF EFFORT- 95-100% max effort
DURATION- 8-10 seconds
RECOVERY TIME- 30 seconds- 2 minutes
SPORTS THAT USE THIS- 100m sprint, shot put, javelin, weight lifting |
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Term
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Definition
FUEL- Carbohydrates
AMOUNT OF ENERGY SUPPLIED- limited
WASTE PRODUCTS- Lactic acid
INTENSITY OF EFFORT- 60-95% of max effort
DURATION- 30sec-3 mins at moderate intensity
RECOVERY TIME- 20 mins- 2 hours depending on intensity
SPORTS THAT USE THIS ENERGY SYSTEM- 400m run, 100m swim, 200m swim |
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Term
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Definition
FUEL- Carbohydrates, fats, protein
AMOUNT OF ENERGY SUPPLIED- Unlimited at low intensity
WASTE PRODUCTS- Carbon dioxide, Water
INTENSITY OF EFFORT- up to 60% max effort
DURATION- unlimited at low intensity
RECOVERY TIME- Sufficient time to replace diminished fuel supplies (24hrs)
SPORTS THAT USE THIS ENERGY SYSTEM- Marathon running, triathlon |
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Term
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Definition
- prevent injury by increasing blood supply to promote flexibility around the joints
- increase performance of the cardiovascular system
- Mentally prepare for activity
- Increase core body temperature to promote stronger muscle contractions |
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Term
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Definition
Sustained effort- that is, exercise without rest intervals.
Needs to be continuous for more than twenty minutes.
heart rate must rise above the aerobic threshold and remain in the target zone for the duration of the session.
Examples: Jogging, Cycling, Aerobics.
Two types:
- Long, slow distance training
- High intensity work of moderate duration |
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Term
| Continuous training: Long, slow distance training |
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Definition
| improves general condition, working between 60 and 80% MHR and focus on distance rather than speed |
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Term
Continuous Training:
High intensity work of moderate duration |
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Definition
| Very demanding, Work at 80-90% of MHR. Well conditioned athletes use this.. Requires work at or near competition pace and is essential for developing leg speed. |
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Term
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Definition
1. Absolute Strength
2. Relative strength
3. Muscular endurance
4. Power |
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Term
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Definition
| max force that can be applied by a muscle |
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Definition
| Max strength relative to ones weight |
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Definition
| The ability of a muscle to withstand fatigue |
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Definition
| the ability to apply force at a rapid rate |
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Term
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Definition
Involves alternating periods of work and recovery.
Example: run 800 m in 3 minutes and then 3 minutes rest. this can be repeated. |
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Term
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Definition
involves adding speed to continuous training.
Example: If you're running, a sudden burst of speed is added every 2-3 minutes lasting for 15-30 seconds.................... Running up and down sand hills. |
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Term
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Definition
| Involves moving from one station to another, performing different activities. Different muscle groups should be worked at each station. |
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Definition
| a variety of exercises performed to music. A session should include a warm up, a conditioning stage, and a cool down stage. |
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Term
Strength training
Isometric |
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Definition
participants develop strength by applying resistance and using exercises in which muscle length does not change.
Example: Pushing against a wall. |
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Term
Strength Training
isotonic |
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Definition
| participants raise/lower or pull/push free weights to contract and lengthen the muscle fibers |
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Term
Strength Training
Isokinetic |
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Definition
| Participants use elaborate machines to ensure that the resistance applied to the muscle group is uniform throughout the full range of movement |
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Term
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Definition
| the force exerted against the arterial walls as the ventricles contract |
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Term
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Definition
| the relaxation or filling phase of the heart (when at rest) |
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Definition
| The amount of blood ejected by the left ventricle. |
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Term
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Definition
The amount of blood pumped by the heart per minute.
CO= HR x SV
Cardiac output is approximately 5L per minute (at rest) for both trained and untrained people.
When exercising CO increases to around 20-25L per minute for untrained people, and 35-40L for highly trained athletes. |
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Term
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Definition
Formed formed from lactic acid.
relate to the pH levels of the blood. |
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Term
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Definition
refers to our depth and rate of breathing.
Increases during exercise as the demand for oxygen is greater. |
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Term
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Definition
| The substance found in red blood cells that binds and carries around oxygen. |
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Term
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Definition
essential for:.................................................
- Prevention of injury.........................................
- Improved coordination between muscle groups..................
- Muscular Relaxation..........................................
- Decreasing soreness and tightness following exercise..........
- Increased range of movement around the joints, maximising performance potential..........................................
- Counteracting the restricting effects of the muscle growth resulting from resistance training. |
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Term
| Flexibility- Static Stretching |
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Definition
| the muscle is slowly stretched to a position, which is held for about 30 seconds. The movement is smooth and performed slowly. |
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Term
| Flexibility- Dynamic Stretching |
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Definition
| Involves the stretching of muscles that cross over joints and involves gentle repetition of the types of movements that will be experienced in performance. also called active stretching. |
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Term
| Flexibility- Active Stretching |
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Definition
| Involves the stretching of muscles that cross over joints and involves gentle repetition of the types of movements that will be experienced in performance. also called dynamic stretching. |
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Term
| Flexibility- Ballistic Training |
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Definition
| Involves repeated movements such as swinging or bouncing to gain an extra stretch. Can be damaging if the muscle is stretched beyond its preferred length. Also called bounce stretching. |
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Term
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Definition
| Involves lengthening the muscle against a resistance. Useful for rehabilitation as it strengthens and stretches the muscles. incorporates static stretching, as isometric contraction and relaxation ....................... Steps are:................... Static stretch of the muscle group.......... An isometric contraction is held for 10 seconds........ Relax the muscle for 5 seconds..... Repeat the sequence.................... Proprioceptive neuromuscular facilitation. |
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