C2 Ex Phys B

• cardiovasc. endurance • muscular strength • local muscular endurance • flexibility • body composition

• agility • speed • muscular power • balance • coordination • reaction time

• health related • aerobic capacity • the heart’s ability to deliver blood to working muscles and their ability to use it • during extended sub-max periods

• health related • the maximal amount of force produced by a muscle in 1x contraction

• health related • the muscle’s capacity to continue contracting for a period of time whilst experiencing fatigue

• health related • range of motion around a joint

• health related • body size (height, length) • distribution of muscle and fat

• skill related • ability to change direction quickly and accurately

• skill related • movement done in the fastest possible time

• skill related • producing a maximal force contraction as fast as possible • combines speed and strength

• skill related • body’s state of equilibrium • can be static or dynamic

• skill related • performing a motor skill fluently and effectively

• skill related • the time between receiving a stimulus and starting a response

• warm up • skill development/conditioning • cool down

Purpose - prepare body for exercise - reduce chance of injury Elements - should be specific to the sport with 3 elements: - a continuous activity - light resistance exercises - flexibility exercises (dynamic stretching) Physiological responses - vasodilation (blood to muscles) - increased body temp - increase in HR + RR - reduced viscosity of blood (allow easier contractions) - increased speed/force of contractions - increased enzyme activity - alerting of nervous system (prepare body psycho + physio for exercise)

• skill dev: specific skills and teamwork required for the sport • conditioning: specific fitness components developed for the sport

Elements - can be a continuation of the activity at reduced intensity - static stretching/PNF Purposes - helps lactate & H+ ions removal from blood - prevents venous pooling

rules which determine the outcome of a training program

-“you get what you train for” - program must stress the specific fitness components, energy systems and body parts - therefore achieving specific adaptations that improve sport performance

• to improve, you must exercise at an intensity greater than your existing capacity • the body will adapt physiologically through adaptations to meet the new demands • thus, fitness is developed

FREQUENCY - how often you train - the > frequency, the > improvement due to physiological stress - in general, improve aerobic = 4-5 pw, anaerobic = 3-5 pw INTENSITY - intensity of exercise determines whether you are working anaerobic or aerobic TIME (duration) - length of a training session and/or length of a training program - generally, a min of 6 wks for improvement - aerobic, 12 wks - anaerobic, 8-10 wks TYPE - type of activity being conducted - specific fitness components/energy systems being targeted

• “use it or lose it” • training effects are reversible (loss of the biological adaptations developed) • never take a complete break from training • aerobic losses are more rapid than anaerobic losses

• energy expenditure (kj/min) • % of VO2 max • % MHR • RPE • 1RM • MOST ACCURATE: O2 consumption + blood lactate lvls

• for any athlete, gains are more rapid early on in a program • as fitness develops, they become slower and more difficult to make