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30 Cards in this Set
- Front
- Back
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Phosphocreatine
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Used for the ATP energy |
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Carbohydrates |
in the blood as glycogen stored as glycogen in the muscles and liver use after the PC (phosphocreatine) |
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fats |
main source of energy for the aerobic system for low continuous activity once in the blood stream = free fatty acids |
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Creatine Phosphate |
95% MHR 5-8 sec |
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Lactic acid |
85%-95% MHR 10-90 Sec |
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aerobic |
50-60% 5min- 3hr |
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OLBA |
onset of blood lactate accumulation measure in mmol/L |
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level at which the OBLA crosses the anaerobic threshold |
4mmol/L |
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VO2 |
volume of oxygen consumed by the body |
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how can max VO2 be tested |
lab test or coopers 12min test |
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criteria for selecting fitness test |
validity (is it relevant) and reliability |
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cardio-respiratory endurance |
coopers 12mi run |
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flexibility |
sit and reach |
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muscular endurance |
max push ups in 60sec |
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muscular strength |
hand grip dynamometer |
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agility |
illinois test |
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balance |
stork test |
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power |
vertical jump |
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speed |
20m sprint |
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coordination |
hand wall toss |
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5 training principals |
duration, frequency, intensity, progressive overload, specificity |
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specificity- must consider |
muscular groups skills preformed fitness components dominant energy system |
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7 training methods |
continuous, fartlek, interval, circuit, plyometric, resistance, flexibility |
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continuous |
more than 20min long sub maximal |
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fartlek |
works anaerobic system and aerobic system simultaneously intensity changes randomly good for sports that use both systems |
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circuit |
10-15 stations upper body and lower body alternates between stations works multiple fitness components at the same time |
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plyometric |
increases muscular power by stretching the muscle then contracting it in the least possible amount of time |
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resistance |
aims to build strength, power, muscular endurance by exerting force against a resistance |
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flexability |
aims to improve ROM (range of movement) joints specific to the sport |
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FITT |
frequency, intensity, time, type |
