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The ability of the cardiovascular (heart, lungs & blood vessels) & respiratory system to produce aerobic energy/ATP Together these systems deliver O2 & nutrients to muscles & remove by-products that have been produced by the body’s cells

The maximal force that can be generated by a muscle or muscle group in one maximal effort (1 RM) Muscular strength is important in sports where an object needs to be moved forcefully (such as in weight-lifting) or when the body needs to hold its position against the opposing force of the opposition

The ability of the muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period of time (isometric contraction) in the face of fatigue.

Flexibility is the range of motion (ROM) around a joint. It serves the following functions: Promotes healthy muscles and joints. Improves elasticity of muscles and connective tissue around joints, which increases freedom of movement and creating the potential for greater force production. Makes day to day activities (turning, lifting, and bending) easier to perform

• Static flexibility refers to a joints range of motion under stationary conditions • Dynamic flexibility refers to the resistance to motion in a joint. Someone with good dynamic flexibility will be able to move the joint through its full range of motion quickly & easily

The term used to describe the different components that, when taken together, make up a person’s body weight

The ability to exert a maximal contraction quickly or in one explosive effort (often mixed up with strength) Power = force * speed Force = strength Speed = speed at which movement occurs (distance/time)

Refers to the skilful and effective interaction of movements. It is the ability to use the body’s senses to execute motor skills smoothly & accurately. Coordination may involve the control of body parts (e.g. gymnastics routine) or it may involve the control of an external implement & various body parts (e.g. hockey stick). Coordination is often referred to as hand-eye, head-eye or foot-eye coordination. This refers to the body parts involved in the motor skill.

Maintaining equilibrium while stationary or moving Static equilibrium refers to activities where balance is maintained while the body is stationary. Dynamic equilibrium refers to maintaining balance while moving. E.g. include cycling, gymnastics or surfing & these activities require more effort to maintain body balance.

The ability to change body position or direction quickly and accurately while maintaining balance Relies on anaerobic power, speed, flexibility, dynamic balance and coordination

The rate of motion (how fast you can move your body part from one point to another) Speed = Distance x Time Maximum speed Acceleration speed Refers to the rate at which speed is increased. Speed endurance Refers to the ability of an athlete to either maintain maximal speeds or perform repeated maximal efforts whilst withstanding fatigue

The time from the presentation of a stimulus to the onset of a response

specificity in relation to the nature of activity, positions and roles intensity duration frequency progressive overload reversibility

Relevant to the energy system, position-specific movements and fitness requirements of an activity­ To ensure the principle of specificity is applied, we have coaches specific to playing positions to ensure a professional athletes training is tailored towards the individual demands of the position.

Overload: the planned, gradual increase in training load to ensure that fitness continues to be optimised Applied once adaptation has occurred to a certain stimulus Overload must be progressive with only 1 variable or a 10% increase made in a training session to avoid injury and overtraining.

The number of times training occurs in a given period Training to improve a fitness component must occur at least three times per week (however, this relies on the other core principles of training also being met).

The magnitude of exertion required Measured using following: Heart-Rate (%HR max) Oxygen uptake (%VO2 max) Lactate concentration Maximal speed Rating of perceived exertion charts (RPE)

The length of training time This can include time spent during: Each session (minutes) Total program (weeks or months)

The loss of physiological performance (detraining) occurs as a result of a person terminating or scaling back a regular training program This usually starts in the first 1-2 weeks and increases the longer the athlete remains out of training

resistance training – isometric, isotonic, isokinetic interval training continuous training circuit training fartlek flexibility plyometrics

aims to build muscle strength, muscle power or local muscular endurance by exercising muscles or muscle groups against a resistance Isotonic weight training Muscle changes length working against a constant load e.g. bicep curl, bench press etc. Isometric resistance training Type of strength training where the joint angle and muscle length do not change during contraction. Isokinetic resistance training An isokinetic force results in a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement.

Series of repeated bouts of exercise interrupted by pre - determined rest periods or lighter exercise High Intensity Interval Training (HIIT) is a relatively new aerobic training concept involving periods of short, high-intensity work followed by periods of lower intensity recovery

involves performing an activity, such as jogging, cycling or swimming, nonstop for a period of time Used to improve aerobic fitness and local muscular endurance To maximise the benefits of continuous training, a heart rate range of 70- 85% max HR should be maintained for a minimum of 20 minutes This is known as the Aerobic Training Zone

comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a pre - determined work:rest ratio Fixed Time Circuit Training The performer completes as many repetitions of the exercise in the allocated time Fixed Loaded Circuit Training The number of repetitions to be performed at each station is pre-determined Overloading Circuit Training Multiple ways to overload, for example: