Physical training

• Health is a state of complete mental, physical and social wellbeing and not merely the absence of disease or infirmity
• Fitness is the ability to meet the demands of the environment
• developing good fitness level will allow you to cope better with the demands of your daily life and can help lesson the potential to be affected by health of disease
• the components of fitness are agility, balance, cardio-vascular endurance, co-ordination, flexibility, muscular endurance, strength, reaction time, power, and speed
• agility is the ability to move quickly, changing direction and speed (under control)
• balance is the ability to maintain your centre of mass over a base of support
• Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles
• Co-ordination is the ability to use two or more parts of the body together smoothly and efficiently
• Flexibility is the range of movement possible at a joint
• Muscular endurance is the ability of a muscle or a muscle group to undergo repeated contractions avoiding fatigue
• Power is the product of strength and speed
• Reaction time is the time taken to initiate a response to a stimulus
• Strength is the ability to overcome a resistance
• Dynamic strength is to support weight or exert a force against an object
• Explosive strength is require for a short burst of movement
• Static strength is applied to a static object
• Reasons for fitness testing are to 1. identify strength and weaknesses 2. to monitor improvement 3. to show a starting level of fitness 4. to inform of training requirements 5. to compare against norms and 6. to motivate
• Limits actions of fitness testing is 1. Tests may not be sports specific 2. They don't replicate movements of activity 3. They don't replicate competitive environments 4. Must be carried out very accurately
• The fitness test for agility is the Illinois agility test
• The fitness test for balance is the stork balance test
• The fitness test for cardiovascular endurance is the multi stage fitness test
• the fitness test for Coordination is the wall toss test
• The fitness test for flexibility is the sit and reach test
• the fitness test for muscular endurance is the sit up bleep test
• the fitness test for power is the vertical jump test
• the fitness test for reaction time is the ruler drop test
• the fitness test for maximal strength is the one rep max
• the fitness test for speed is the 30 metre sprint test
• the fitness test for strength is the handgrip dynamometer test
• The principles of training are known as Specificity, Progressive Overload, Reversibility and Tedium
• specificity which means the training should match the demands of the activity and develop the relevant body systems
• reversibility which means if no training takes place then the improvements made will disappear
• tedium which means people may lose interest in their training programmes so it needs to be varied
• Progressive overload is when the workload should be gradually increased so that the body can adapt and improve