Physical training

• Cardiovascular endurance is the ability to continue exertion while getting energy from the aerobic system used to supply the body with energy also referred to as Stima
• Muscular endurance is ability to move your body and muscles repeatedly for a long time without fatiguing
• Power is the ability to exert a maximal force in as short a time as possible
• Speed is the ability to move quickly across the ground or move limbs rapidly through movements
• Strength is the maximum forcing muscle/group of muscles can apply against the resistance
• Agility is the ability to change direction at speed (nimbleness)
• Balance is the ability to stay upright or stay in control of body movement
• Flexibility is the range of movement available around a joint
• Reaction time is the ability to respond quickly to a stimulus
• Coordination is the ability to move to more body parts under control smoothly and efficiently
• The fitness test for cardiovascular endurance is the Cooper 12 minute run (the record how far you can run in 12 minutes)
• The fitness test for muscular endurance is the press up test ( how many you can do in one minute)
• The test for coordination is the wall ball throw test (Throw it with one hand and catch it with the other as many times as you can in two minutes)
• The test for reaction time is the ruler drop test
• The test for balance is the stork stand test(stand on 1 foot with the other next to your knee arms out straight)
• The test for speed is the 30 meter sprint(record the time it takes you to sprint to each end)
• The test for strength is the grip denominator test (one rep max)
• The test for flexibility is the sit and reach(feet are flat against the block and see how far you can reach)
• The test for power is the standing jump (measure the distance of the jump)
• The test for agility is the Illinois test(start on your stomach go around the cones and how fast you can do it)
• Principles of training:

  S-specificity

  P-progression

  O-overload

  R-reversibility
• F-Frequency

  I-intensity

  T-time

  T-type
• Overload is a greater than normal stress that is applied on the body for training adaptations to take place
• Progression is gradually increasing an exercise in order for the body to adapt through overload
• Reversibility is any adaptation that takes place as a result of training will be lost. If you stop training this may be due to injury or illness.
• Specificity is the training that must be matched to the needs of the sporting activity and individual
• Circuit training is a series of alternate exercises performed at situations that focus on different muscle groups which are performed in short time periods
• Continuous training is training that involves activity without rest intervals it can be performed at any intensity
• Fartlek training is training which fairies in intensity and duration and consists of births of intense effort alternating with less strenuous activity
• Interval training is training that incorporates periods of exercise and rest
• Weight training is a method of training that uses weights or resistant machines used to develop strength
• Plyometrics involves jumping bounding hopping exercises
• A warmup is a prep exercise to prepare the body and mind for physical activity it aims to increase breathing, heart rate and muscle temperature
• The components of a warmup a pulse razor, dynamic movements, stretching, mobility, skill rehearsal
• Dynamic me mince aim to increase agility and the speed of muscle contraction
• Skill rehearsal allows you to practice key skills that will prepare your muscles for the movements. It will also increase your hand eye coordination.
• Mobility involves anything that involves moving a joint through its full range of motion
• A cool down is the act of Physiological activity to return to normal gradually after strenuous exercise by engaging in less strenuous exercise aim to slowly decrease breathing, heart rate and muscle temperature
• Components of cool down is a jog reduced to a walk, and stretching this reduces lactic acid buildup and DOMS (delay of muscle soreness)
• Preventing injuries: wearing the proper protective equipment, playing in appropriate level, warming up and cooling down