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Major Components• Flexibility•Agility•Aerobic Endurance•Muscular Endurance•Muscular Strength•Muscular Power•Anaerobic Power
Aerobic Endurance
“The ability of the body to supply oxygen to the working muscles over a long period of
time.”
Muscular Endurance
“The ability of a muscle to perform continuous
contractions over a long period of time”
Anaerobic Power
“The ability of the body to supply energy (without using oxygen), for the muscles to
contract explosively”
Developing Fitness
Pre and Post fitness testingTraining PrinciplesFrequencyIntensitySpecificityOverload
Why do Fitness Testing?
To check if improvement of fitness components has occurred. Training needs can be reassessed and adjustments can be made to training programs.
Maximum Heart Rate
The maximum number of beats your heart should be working at during exercise. Calculated by:
220 – your age bpm(beats per min)
Is used to calculate how hard you should work in your training.
Intensity
How strenuously you exercise.To develop,aerobic fitness: 70-80% Anaerobic fitness: 80+%To burn body fat: 60-75%of your maximum heart rate.
Specificity
The degree to which your training resembles the requirements of your sport.For example, Cyclists should train on bikesSwimmers should train in pool
Progressive Overload
To improve fitness you must continue to overload your body.3 ways of overloading your body:-Increase the frequency,Increase the duration,Increase the intensity of exercise
Warm-Up
increase blood flow to all muscles to enable them to stretch more easily. should involve light, continuous exercise then,stretching specific to the activity about to be performed.
Conditioning Phase
The actual training where specific fitness components are developed.Training is determined by applying the principles according to results of pre-testing.
Warm-Down
Tapering off after finishing trainingActivity continues but at a much lower intensityPrevents blood pooling in extremitiesHelps remove lactic acid from bloodHelps improve flexibility