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27 Cards in this Set
- Front
- Back
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Health-Related Fitness
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Cardiovascular Efficiency
Muscular Strength Muscular Endurance Flexibility Body Composition |
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Cardiovascular Efficiency (Fitness)
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Ability of the heart and lungs to supply oxygen rich blood to working muscles for an extended period of time.
(*1600 m run) *5-6 days/week / 60-90% HR / 20-60 min. |
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Muscular Strength
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The maximum amount of force a muscle can exert against an opposing force one time.
(*squat max) *3 days/week/heavy/3 sets/8 reps |
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Muscular Endurance
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The ability of a muscle to work over an extended period of time without fatigue.
(*1 min. push-up or sit-up test.) *3 days/week / moderate weight/3 sets/6-15 reps |
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Flexibility
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The ability to move a body part through a full range of motion at a joint.
(*Sit and Reach) *3 times/week or after every warm-up/30 sec./mild discomfort |
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Body Composition
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The ratio of body fat to lean body mass (water, bone, muscle, and connective tissue).
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Skill-related Fitness
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Agility
Balance Power Speed Coordination Reaction Time |
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Agility
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The ability to change direction efficiently and quickly.
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Balance
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Ability to stabilize body while person is stationary or moving.
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Power
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Ability to move body parts with speed and maximum force.
Power = speed + muscular strength |
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Speed
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Ability to move body or parts of body swiftly.
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Coordination
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Ability to use senses together with body parts during movement.
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Reaction Time
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Ability to respond quickly to what you see, hear, or feel.
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Total Fitness
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Health-related Fitness
Skill-related Fitness FITT Guidelines Basic Training Principles |
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FITT Guidelines
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Frequency
Intensity Time Type |
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Basic Training Principles
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Overload
Progression Specificity Regularity Individuality |
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Overload
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body system must perform at a level beyond normal to adapt and improve physiological function and fitness.
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Progression
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How a person should increase overload.
Gradually increase level by manipulating frequency, intensity, and time. |
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Specificity
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Activities target specific areas to bring about change to that area.
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Regularity
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Use it or lose it.
Must continue to be active, but also allow recovery time. |
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Individuality
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Must tailor program to meet the person's fitness level, personal goals, and physiological needs.
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Open Skills
Pg. 39 (Concepts and Principles) |
Motor skill performed in variable and unpredictable environments.
The object and/or the performer is moving. There is an emphasis on what to do or how to perform the skill based on the environment. *tennis forehand, catching a baseball, trapping a soccer ball. |
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Closed Skills
Pg. 37 (C & P) |
Motor skill performed in a stable and predictable environment.
Object and/or person is not moving. *Gymnastics, golf, b-ball foul shot. |
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Types of motor skills
Pg. 39 (C & P) |
-Discrete (performed in isolation)(golf stroke)
-Serial (2 or more skills performed together)(fielding and throwing a baseball) -Continuous (2 or more repetitions of same skill)(Dribble b-ball) |
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Whole Skill Practice
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Ideal especially when skills have rhythm and flow, or performed at a fast speed.
*back handspring |
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Part Skill Practice
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Should be used when a skill is complex and/or dangerous.
*Tennis Serve (toss) Should put whole skill together ASAP. |
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Pre-teaching
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Explain activity or lesson before hand to student's with special needs and their paraprofessional.
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