Principles Fitness – Flashcards
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geocache
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A container hidden that at minimum contains a log book
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to improve physical fitness
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trained to point of overload - sufficient recovery time to allow adaptation - slow & subtle process - improves performance - physiological & psychological changes
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overload principle
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body system must work at level higher than that to which it is accustomed - FITT - frequency - intensity - time - type
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progressive principle
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body adapts to initial overload - more intense to achieve progressive overload - increased gradually - repetitions - resistance - rate (speed) - rest - range - complexity
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specificity principle
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adaptations that are specific to type of trainin performed - SAID - specific - adaptation - imposed - demand
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reversibility principle
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training adaptions will gradually decline if training stops or maintenance programme is not followed
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adaptability
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ability of body to cope and adapt to training needs
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individuality
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training programme should be relevant and appropriate for individual
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recovery time
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recover from training session - allow adaptation to take place - heart stronger, lungs more efficient, muscles becoming toned - 24-48h rest required
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plateau
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continued adaptation no longer occurs - FITT principles to be altered - individual needs - fitness level - skill level - experience - injury - medical condition - environment
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regression
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regress programme if illness, injury or break to avoid overworking and possible injury
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short term responses to training
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nervous system active - heart rate, blood flow, oxygen uptake, cardiac output, stroke volume increase - blood vessels dilate - concentration of O2 increases - muscle temp increases - levels of lactic acid rise - blood & systolic pressure increase - synovi
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blood pooling
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heart is pumping blood to working muscles to provide oxygen and nutrients, pushed back to heart to re-oxygenate blood. exercise stops and blood with waste products stays in muscles, no oxygen supply to brain - dizziness. intensity needs to be reduced grad
