question 4 + 5

• physical fitness 


  state of health and well-being, the ability to perform sport and faily activities
• skill-related fitness


  fitness components that are important to success in skilful activities and athletic events
• aerobic endurance


  ability of the heart and lungs to supply oxygen to the working muscles
• muscular strength


  ability to overcome resistance
• muscular endurance


  ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue
• flexibility


  range of movement possible at a joint
• speed


  max rate at which an individual performs a movement
• body composition


  percentage of bone, fat and muscle in your body
• agility


  ability to move and change direction quickly
• balance


  ability to keep the body stable
• coordination


  ability to use two or more different parts of the body together
• reaction time


  time between the presentation of a stimulus and the onset of movement
• power


  product of speed and strength
• VO2 max


  max amount of O2 that an individual can utilise during intense exercise
• max heart rate equation

  220 - *your age*
• cardiac output


  volume of blood that is pumped in one minute
• stroke volume


  volume of blood that is pumped around your body in one beat
• fartlek training


  'speed play' in swedish, involves varying pace/difficulty during maintained cardio
• continuous training


  exercise at a constant rate without rest, min. of around 20 minutes
• proprioception


  perception/awareness of the position and movement of the body
• interval training


  consisting of alternating periods of high and low intensity
• reps


  short for repeition
• sets


  collection of reps
• circuit training


  involves rotating through various exercises (stations) targeting different parts of the body
• hypertrophy


  increase in muscle mass
• muscle fibres


  a single muscle cell
• repetitions until failure


  performing a single set of an exercise until you can no longer physically lift the weight for another rep
• pyramid sets


  start heavy and gradually decrease the weights or reps OR VICE VERSE
• free weights


  weighted resistance equipment that isn't attached to anything
• fixed resistance machines


  weighted resistance equipment that is on a fixed path that will only allow someone to undertake a specific exercise
• mitochondria


  small structures in a cell that are found in the cytoplasm, makes most of the energy for the cell, have their own genetic material
• myoglobin


  red protein that carries and stores O2 in muscle cells
• static flexibility


  an individual's range of motion that can be achieved without movement
• dynamic flexibility


  an individual's range of motion that can be achieved with movement
• active static stretching


  non-moving, stretch is held for a set amount of time, hold the stretch with other muscles
• passive active stretching


  non-moving, stretch is held for a set amount of time, hold the stretch with a partner or pieces of equipment
• PNF technique


  stretching technique heavily reliant on communication. 10 second passive stretch, 6 second resistance, 10 second passive stretch
• isometric stage


  another name for resistance stage of the PNF stretch
• hollow sprints


  two sprints interrupted by a hollow period of either jogging or walking
• acceleration sprints


  running speed is gradually increased from jogging to striding to sprinting