what is health
a state of complete physical, mental and social wellbeing
what is fitness?
the ability to meet/cope with the demands of the environment
what us the training freshold?
the upper and lower boundaries of the aerobic training zone and the anaerobic training zone
how to work out the aerobic zone
60-80% of the maximum heart rate
how to work out anaerobic zone
80-90% of maximum heart rate
what is high altitude training
used by athletes high above sea level to improve cardiovascular endurance
how does high altitude training help
less oxygen is available so it causes more red blood cells to be produced
what are the limitations of high altitude training
- can lose fitness
- altitude sickness
- benefits are lost quickly
- too hard
what are the relationships between health and fitness
Good fitness = good chance of being healthy
maintaining fitness = smaller chance of being ill
Ill health = negative impact on fitness
maintaining fitness = improve mental & social wellbeing
MAINTAINING FITNESS DOES NOT MEAN IT PREVENTS ILLNESS
what is the principle of training
Specificity- Specific to sport
Progressive- overload gradually
Overload- increase (adaption)
Reversibility- reduce fitness dropping
Tedium- training should be varied
how do you implement progressive overload
Frequency- how often
Intensity- how hard
Time- how long
Type- type of training
how do you calculate strength intensity
70% of 1 rep max for 3 sets of 4-8
how do you calculate endurance intensity?
<70% of 1 rep max for 3 sets of 12-15
how do you calculate circuit intensity?
alter time/rest/control
how to prevent injury?
- spotters
- stretch
- brace/tape
- gradual increase
- rollers
- hydration
- clothing/equipment
- Good form
- warm up
- cool down
what is pre season?
- improves general and aerobic fitness
- aim to improve fitness needs for the competitive season
what is peak season
- maintain fitness levels
- athlete should be at peak fitness
- training will involve more skill related training
what is post season?
- rest and recover after competition
- some light exercise so fitness levels don’t drop
what are the components of fitness
- cardiovascular endurance
- flexibility
- strength
- muscular endurance
- agility
- balance
- coordination
- power
- reaction time
- speed
what are the benefits of warm ups?
- increase body temperature ready for exercise
- stretching increases range of movement at a joint
- gradually working up to ‘competition pace’
- helps focus
- less chance of injury
- increase in oxygen to muscles
what are the benefits of cooling down
- allows body to recover after exercise
- helps remove lactic avid, CO2 and waste products
- prevent DOMS
what is cardiovascular endurance
the ability to transport oxygen without feeling tired
what is flexibility
the range of motion at a joint
what is strength
the amount of force a muscle can exert against a resistance
