btech sports

• Muscular Endurance Exercises


  • Push ups
  • Squats
  • Sit-ups
  • Lunges
  • Planks
• Muscular Strength


  Weight lifting
• Other Exercises


  • Jumping Jacks
  • Reverse lunges
• Power Training


  Interval training = Series of repeated bouts of exercise (several)
• Interval Training Types


  • High-intensity
  • Fartlek runs
  • Low-intensity
• Fitness Test Components


  • Illinois agility test
  • T-test
  • Vertical jump test
  • Burpee test
• Balance


  • One leg standing
  • Stork stand test
• Coordination


  • Stick flip test
  • ball toss test
• Reaction Time


  Ruler drop test
• Flexibility


  Sit and reach
• Speed


  • Sprint exercises
  • Interval training
• Anaerobic


  High-intensity, short bursts of high-intensity movements fueled by stored energy in muscles
• Aerobic


  Continuous movement fueled by oxygen from air so you breathe
• BMI (Body Mass Index)


  Divide weight by height
• Power


  Work done in unit of time
• Flexibility


  Ability to move your muscles and joints through their full range of motion
• Multistage Fitness Test


  Aerobic endurance
• Grip Strength Dynamometer


  Muscular strength
• Skinfold Testing


  Body composition
• Hollow Sprint


  Used to increase speed
• Sprint Training


  Sprint a set distance, slow down then sprint again
• Free Weights


  Increase muscular strength
• Continuous Training


  Increase aerobic endurance, training at moderate rate keeping pulse rate consistent without periods of rest
• Increased capillarisation around alveoli (capillaries are blood vessels where gas exchange takes place) means there are more sites for oxygen to diffuse across lungs into bloodstream
• Adaptations to Cardiovascular System

  • Cardiac hypertrophy - increases in size of the heart
  • Decreased resting heart rate - because of an increase in the heart size, the heart needs to pump less often to move the same amount of blood
• Anaerobic


  High intensity, shorter duration
• Aerobic


  Low intensity, longer duration
• Body Mass Index (BMI)


  Divide weight by height
• Maximum Heart Rate (MHR)


  Subtract age from 220
• Aerobic Training Zone


  85-95% of MHR
• Anaerobic Threshold


  85% of MHR = lower
• Aerobic Threshold


  50% of MHR = higher
• Benefits of Increased Participation

  • Increased motivation
  • Improvements in maintaining high intensity training
  • Increase in fitness
• Calibration of equipment is important to ensure it is working and measured correctly
• PAR-Q (Physical Activity Readiness Questionnaire) is a consent form to determine safety
• Informed Consent is signing that you understand the risks so if anything goes wrong, you can't sue the company
• Components of a Warm-Up


  • Pulse raiser
  • Joint mobilisation
  • Preparation Stretching
• Adaptations to Muscular System

  • Increased tolerance to lactic acid - speed training increases body's tolerance to lactic acid so you can work for longer
• PAR-Q


  (Physical activity readyness - Queshamore)
• Consent garm


  To determine the sasety