PE

• Specifity- Training must focus on the specific components of fitness and the muscle groups required by the individual
• Progression - Occurs when the body adapts to training demands and moves to a new level of fitness
• Overload- Pushing your body beyond it's current limits, so that it is forced to adapt to the new demands
• Overload- Pushing your body beyond it's current limits, so that it is forced to adapt to the new demands
• Reversibility - all training effects are reversible and will be lost if training intensity slow or long breaks are taken
• Tedium- A variety of training methods should be used to prevent boredom, as this could lead to loss of motivation
• 4 types of training

  -Flexibility training

  -Aerobic training

  -Anaerobic Training

  -Strength Training
• Give the flexibility training

  -static

  -ballistic

  -PNF

  -Dynamic
• Give the Aerobic training

  -Continuous

  -Fartlek

  -Long interval

  -Circuit
• Give anaerobic training

  -short intense period
• Strength training

  -weights

  -Elastic

  -Hydraulic
• FITT PRINCIPLES MEANING

  -Frequency

  -intensity

  -Time

  -Type
• Cardiorespiratory endurance - is the ability of the heart and lungs to work together to provide the needed oxygen and fuel the body during sustained workloads. examples would be Jagging, cycling, and swimming
• Muscular strength - is the amount of force a muscle can produce. Example would be the bench press, leg press or bicep curl
• Muscular endurance - is the ability of the Muscles to perform continues without fatiguing . Examples would be cycling, step machines, and elliptical machines
• Flexibility - is the range of motion around a joint. Examples would be yoga, stretching, and Pilates.
• Body composition - is the amount of fat mass compared to lean muscle mass, bone, and organs
• Speed- this is the ability to move quickly from one point to another point in a straight line not just your body speed but in some sports it requires more speed from certain body parts like in golf and basketball
• Balance- the ability to adjust your body positions to remain upright
• Agility - it is the ability of the body to change direction quickly
• Coordination- this is the integration with your hands or your foot movement
• Reaction time - it is how quickly your brain can respond to a stimulus and initiate that response
• Power- is the ability to do strength work at an explosive pace
• What are the 3 types of somatotypes ?

  -Mesomorph

  -Ectomorph

  -Endomorph
• Physical activity - as ang bodily movement produced by skeletal muscles that requires energy expenditure
• Physical activity - is any movement that increase your heart rate and breathing
• Aerobic exercise - provides cardiovascular conditioning. The term aerobic actually means " with oxygen"
• The example of lower impact aerobic exercise

  -swimming

  -cycling

  -walking

  -Rowling
• Higher impact of aerobic exercise 

  -Running

  -Jumping rope
• Anaerobic exercise - is ang activity that breakdown glucose for energy without using oxygen
• Some example of Anaerobic exercise

  -weight lifting

  -Jumping or Jumping Rope

  -biking
• Types of Muscular Contractions

  -isometric contraction

  -isotonic contraction
• Isometric contraction - a muscular strength contractions in which length of the muscle does not change

  Iso-same

  Metric- length
• Isotonic contraction - maintain constant tension in the muscles as the muscles changes length
• Iso -same

  Tonic -Tension
• Concentric- an isotonic contraction where the muscles shorten
• Eccentric- An isotonic contraction where the muscle lengthens