Card Set Information
MAP Final - Fitness
3 pillars of physical health
definition of fitness
not about exercise or human performance, it's about living and living well
Components of Exercise Demand
1. Speed & Agility
4. Reaction Time
- involved in neurologic activation and fine motor control
Definition of 'core' strength
stability of trunk and pelvis muscles
- dynamic stability requires keeping the core stable while the limbs move
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
Core Muscles - minor
1. lattissimus dorsi*
2. glut max
-only minor because not intrinsic
Ability to move the most weight of a distance regardless of time.
-focus on max force production and muscle recruitment
Ability to move the most weight over a distance in the shortest amount of time.
-throwing disc or javalin
Power = Force * velocity
-focus on increasing rate of force production
-cardiovascular events dominated by power production for extended period.
-moving a weight over a period of time, repeatedly
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
Speed, Agility & Reaction Time
- neuromuscular firing
-You have core strength, endurance, power, this is fine tuning it and making it work better (performance)
: time it takes to iniate a motor response
: systematic and progressive approach
strength and acceleration closely related
: key to improving stride length and ability to move laterally
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-
greater distance to apply force
--biggest issue is flexibility imbalance between opposing muscles, which will cause injury