Term
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Definition
| The ability to carry out everyday activities without becoming excessively fatigued, and still have enough energy to deal with emergancies and to participate in active leisure. |
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Term
| What are all the health related components? |
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Definition
Aerobic capacity
Muscular Strength
Local Muscular Endurance
Flexibility
Anaerobic capacity
Body Composition |
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Term
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Definition
Speed
Agility
Coordination
Balance
Reaction Time
Muscular Power |
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Term
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Definition
| Maximum amount of oxygen that the body can utilize in an exercise system. The capacity of the body to keep up continuous physical activity over an extended period of time. |
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Term
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Definition
| is the force that a muscle or a group of muscles can exert against a resistance in a single maximal contraction. |
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Term
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Definition
| Muscular power is the ability to exert a maximal contraction in one explosive act. You use strength quickly to produce an explosive effort. |
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Term
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Definition
| the ability to work a muscle or a group of muscles to sustain a force over a period of time, in the face of local fatigue. |
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Term
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Definition
| refers to the range of possible movement about a joint or sequence of joints. |
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Term
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Definition
| refers to the proportion of bone, muscle and fat in your body. |
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Term
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Definition
| Anaerobic capacity: the ability to produce energy without using oxygen. |
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Term
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Definition
| Speed: refers to the ability to move the whole body or a body part from one point to another in the shortest possible time. |
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Term
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Definition
the ability to maintain the body
in equilibrium while static (stationary) or
dynamic (moving) |
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Term
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Definition
| the ability to change the position of the body quickly and precisely and still retain balance. |
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Term
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Definition
| the ability to link a series of actions into a flowing movement pattern with appropriate timing and accuracy |
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Term
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Definition
| refers to the athlete’s ability to process information via the nervous system and to react. |
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Term
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Definition
| In order to determine your present state of physical fitness, you will need to measure some of your physical capacities. |
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Term
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Definition
Gets exact measurements
Laboratory
Expensive
Qualified personell
Time consuming |
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Term
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Definition
Inexpensive
Practical
Can be used by large groups
Done on a field
Uses formula and calculating to determine a score
Quicker than direct testing |
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Term
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Definition
it identifies strengths and weaknesses (allows individual improvement)
Monitors progress (allows to make modifications to program)
it provides training incentive (creates motivation)
it identifies specific attributes (matches athlete to a particular poisiton or role) it identifies strengths and weaknesses (allows individual improvement)
Monitors progress (allows to make modifications to program)
it provides training incentive (creates motivation)
it identifies specific attributes (matches athlete to a particular position or role) |
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Term
| Criteria for fitness testing |
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Definition
relevance and specificity to the
activity / sport
quality control (test is able to be
repeated)
accuracy and reliability (tests the
fitness component it is supposed to)
practicality (large V small groups)
can make a program to improve
Post assessment councelling (Reviews results) |
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Term
| Training principles follow FITT |
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Definition
Frequency
Intensity
Time
Type |
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Term
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Definition
Specificity - energy requirements, muscle group
Progressive overload - gradually increase training, <10%
Frequency
Intensity
Duration |
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Term
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Definition
| Types of training undertaken to achieve the desired improvements in fitness. |
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Term
| What are training methods |
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Definition
Resistance or weight
Plyometric
Circuit
Interval
Aerobic Continuous |
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Term
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Definition
Without oxygen (O2)
Produce energy that breaks down into ATP.PC or lactic acid |
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Term
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Definition
Adenosine tri phosphate - phosphate creatine.
-when phosphate molecule is lost adp, energy is gained for movement |
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Term
| Examples of aerobic capacity |
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Definition
Distance running
swimming
cycling
whole body |
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Term
| Examples of muscular strength |
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Definition
Weight lifting
Tackling in football |
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Term
| Examples of muscular power |
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Definition
Throwing events
Jumping events
Sprint starts
Dunking
Kicking |
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Term
| Examples of muscular strength |
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Definition
Weight lifting
Tackling in football |
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Term
| Examples of muscular power |
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Definition
Throwing events
Jumping events
Sprint starts
Dunking
Kicking |
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Term
| Examples of local muscular endurance |
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Definition
| Push ups, sit ups, chin ups |
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Term
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Definition
| Gymnastics, high jump, hurdling, ballet |
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Term
| Examples of Body Composition |
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Definition
Ectomorph (Little fat)
Mesomorph (Little fat, good amount of muscle)
Endomorph (Large amount of fat) |
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Term
| Examples of Anaerobic capacity |
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Definition
Sprint start
Sudden movements |
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Term
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Definition
| Sprinting, javelin throw, long jump, swimming |
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Term
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Definition
Cycling
horse riding
water skiing |
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Term
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Definition
Boxing
wrestiling
dancing
gymnastics |
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Term
| Examples of coordinations |
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Definition
foot eye (football kick)
hand eye (tennis hit) |
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Term
| Resistance or weight training |
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Definition
Aims to build muscular strength, power or endurance
Exercises muscles against a resistance where they must contract |
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Term
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Definition
| Used to develop power, especially in the legs |
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Term
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Definition
Used to develop different components
Involves a series of exercises that can be completed within a specified area
Spend a certain amount of term per exercise and have short breaks |
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Term
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Definition
| Training in which an athlete alternates between running and jogging over set distances |
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Term
| Aerobic / Continuous training |
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Definition
Can be carried out by continuous training
As long as you are working 60-85% intensity for at least 20 minutes, 3 times a week. |
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Term
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Definition
When selecting activities for a training program, there are 2 things to consider in order to make your program specific to their sport or activities:
Energy demands - is energy required quickly and for short intensive bursts or is energy required over a longer period of time?
Muscle groups used - you need to match the muscle groups used in training to the muscle groups used in your sport / physical activity. |
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Term
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Definition
The principle of progressive overload is that in order to improve your level of fitness, you must exercise at an intensity greater than your existing capacity (eg lifting a weight that is greater than normally encountered or running for a longer period of time than usual).
The general rule of thumb is not to increase intensity or workload by more than 10% of previous and no more than one “item” at a time. |
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Term
| Frequency, time & intensity |
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Definition
Frequency: how many sessions per week you complete
Intensity: gauged by % of maximum heart rate
Duration: is the length of time of each session |
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Term
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Definition
| The interplay is how the energy systems are all working at different stages so interplay is how they are used at specific times of an event, based on the intensity they are going on. |
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Term
| Aerobic systems builds up from the ?-? minute mark, basically if you are working at a ?% intensity |
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Definition
| Aerobic systems builds up from the 2-3 minute mark, basically if you are working at a 60% intensity |
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Term
| The by product of the anaerobic system is? |
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Definition
| The by product of the anaerobic system is lactic acid |
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Term
| The by product of the aerobic system is ? |
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Definition
| The by product of the aerobic system is carbon dioxide |
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Term
| ATP-PC system is dominate for ? |
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Definition
| ATP-PC system is dominate for 5-10 secs |
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Term
| Glucose helps the process of using ? to produce energy, they combine |
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Definition
| Glucose helps the process of using ATP to produce energy, they combine |
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Term
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Definition
| process of breaking down glucose so it came mix with ATP to provide energy to the body. |
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Term
Resynthesis of creatine phosphate molecules - ?% in ? secs
100% is ? minutes |
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Definition
Resynthesis of creatine phosphate molecules - 70% in 30 secs
100% is three minutes |
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Term
| The ATP - CP provides the most ? source of ? for energy because it depends on simple and ? ? reactions. |
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Definition
| The ATP - CP provides the most rapid source of ATP for energy because it depends on simple and short chemical reactions. |
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Term
| ATP and CP are stored at the ? and are available for ? energy release. This system is ? by the amount of ? stored at the ? - the more intense the activity, the quicker it is utilized to produce ?. |
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Definition
| ATP and CP are stored at the muscles and are available for immediate energy release. This system is limited by the amount of PC stored at the muscles - the more intense the activity, the quicker it is utilized to produce ATP. |
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Term
| After approx ? seconds of maximal activity, the PC stores are ?-?% depleted and the lactic acid system becomes the major producer of ATP. |
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Definition
| After approx 5 seconds of maximal activity, the PC stores are 40-50% depleted and the lactic acid system becomes the major producer of ATP. |
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Term
| Once PC stores are depleted, ATP must be ? from ? (stored in muscles and liver) via anaerobic glycolysis using the ? |
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Definition
| Once PC stores are depleted, ATP must be resynthesized from glycogen (stored in muscles and liver) via anaerobic glycolysis using the lactic acid system. |
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Term
| Lactic acid system / anaerobic glycolysis requires ? complicated and ? chemical reactions to produce ?. |
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Definition
| Lactic acid system / anaerobic glycolysis requires more complicated and longer chemical reactions to produce ATP. |
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Term
| Activated at the start of intense activity and peak power is usually reached at ? seconds and will continue to contribute to ATP production until it fatigues (?-? minutes depending on intensity) |
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Definition
| Activated at the start of intense activity and peak power is usually reached at 15 seconds and will continue to contribute to ATP production until it fatigues (2-3 minutes depending on intensity) |
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Term
| Activities that used lactic acid system |
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Definition
Activities such as
200 m sprint
50 m swim |
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Term
| What percentage of ATP production would the ATP - CP system contribute during a 100 m sprint? |
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Definition
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Term
| Lactic acid system Results in the production of ?, which ultimately causes ? |
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Definition
| Lactic acid system Results in the production of lactic acid, which ultimately causes fatigue |
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Term
| Lactic acid system compared to ATP-PC and aerobic ? |
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Definition
| Provides energy for longer during sub-maximal activities when PC depleted and lactic acid accumulation is slower. This provides a stop gap until sufficient oxygen is transported to the working muscles for the aerobic system to become the major energy contributor. |
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Term
| Lactic acid system Is activated if performance intensity exceeds the anaerobic threshold (?% maximum HR) |
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Definition
| Lactic acid system Is activated if performance intensity exceeds the anaerobic threshold (85% maximum HR) |
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Term
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Definition
the point at which lactic acid begins to accumulate, often expressed as occurring at 85% max HR or 70% VO2 maximum
Lactate Inflection Point |
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Term
| The aerobic system is the ? system to contribute to ATP resynthesis, however it is capable of producing the ? energy when comparing all three energy systems. |
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Definition
| The aerobic system is the ? system to contribute to ATP resynthesis, however it is capable of producing the ? energy when comparing all three energy systems. |
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Term
| Aerobic system Contributes significant amounts of energy during high-intensity/maximal activities lasting ? mins |
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Definition
| Aerobic system Contributes significant amounts of energy during high-intensity/maximal activities lasting 2 mins |
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Term
| Peaks of the energy systems |
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Definition
ATP - PC = 5 SECS
LACTIC ACID = 5-15 SECS
AEROBIC = 1-2 MINS |
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Term
| Fuels for each energy system |
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Definition
ATP - PC = PC
Lactic Acid = Glycogen
Aerobic = Glycogen, fat |
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