MAPFitness

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Author:
jakeschis
ID:
89136
Filename:
MAPFitness
Updated:
2011-06-04 16:45:12
Tags:
MAP Fitness
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Description:
MAP Final - Fitness
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  1. 3 pillars of physical health
    • 1. nutrition
    • 2. exercise
    • 3. sleep
  2. definition of fitness
    not about exercise or human performance, it's about living and living well
  3. Components of Exercise Demand
    • 1. Strength
    • 2. Power
    • 3. Power-Endurance
    • 4. Endurance
  4. Sub-Components
    • 1. Speed & Agility
    • 2. Coordination
    • 3. Flexibility
    • 4. Reaction Time

    - involved in neurologic activation and fine motor control
  5. Definition of 'core' strength
    • stability of trunk and pelvis muscles
    • - dynamic stability requires keeping the core stable while the limbs move
  6. Core Muscles - major
    • pelvic girdle muscles:
    • - transversus abdominis ** -- if it fires first before your erector spinae, no back pain...
    • -multifidus - prevent reactive bone formation
    • -internal and external obliques
    • - rectus abdominus
    • -erector spinae
    • - diaphragm
  7. Core Muscles - minor
    • 1. lattissimus dorsi*
    • 2. glut max
    • 3. trapezius

    -only minor because not intrinsic
  8. Strength
    • Ability to move the most weight of a distance regardless of time.
    • -focus on max force production and muscle recruitment
    • -heavy, slow
  9. Power
    • Ability to move the most weight over a distance in the shortest amount of time.
    • -throwing disc or javalin
    • -explosive
    • Power = Force * velocity
    • -focus on increasing rate of force production
  10. Power-Endurance
    • -cardiovascular events dominated by power production for extended period.
    • -moving a weight over a period of time, repeatedly
  11. Endurance
    • Includes efforts lasting 30 minutes or more with sustained consumption of energy.
    • -fixed rate energy expendature
    • -concerning increasing energy system development...efficiency of heart, lungs, muscle endurance
  12. Speed, Agility & Reaction Time
    • - neuromuscular firing
    • -You have core strength, endurance, power, this is fine tuning it and making it work better (performance)
    • reaction time: time it takes to iniate a motor response
    • improving speed: systematic and progressive approach
    • strength and acceleration closely related
    • Hip mobility: key to improving stride length and ability to move laterally
  13. Plyometrics
    • develops stretch/reflex capacity in a muscle.
    • -concentric contraction is stronger when followed by eccentric contraction of the same muscle
    • -regular training...muscle fiber stores more elastic energy and transfers more quickly and powerfully from e- to con-
  14. Flexibility
    • greater distance to apply force
    • --biggest issue is flexibility imbalance between opposing muscles, which will cause injury

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