ESS Exercise Physiology
training principle and methods
types of systems
nutrition
Skeletal system
muscular system :
circulatory system
respiratory system
functions
heart
type of circulation
pulmanory circulation
systemic circulation
components it consists off
respiration
pumps blood that carry nutrients throughout the rest of the body
blood vessels :
arteries
upper chambers are called ventriles
lower chambers are called ventricles
right side of the heart accepts deoxygenated blood that lows back to the heart and then t the lungs
left side of the heart accepts oxygen rich blood and sends it to the body.
veins
capillaries
carries blood away from the heart
network of tiny blood vessels found between ll cells in the body
carry blood towards the heart
moves blood between the heart and the rest of the body. Sends oxygenated blood to the cells and returns deoxygenated blood
blood flows from the heart to the lungs and back to the heart
also known as breathing where air travels in and of our lungs
types of muscles
muscle actions
muscle contraction types
visceral muscles
cardiac muscles
skeletal muscles
known as smooth or voluntary muscles and are not under conscious control
special form of involuntary muscles not under conscious control
known as voluntary muscles and can be consciously controlled
agonist muscle
antagonist muscle
synergist muscles
contracts to bring about movement
relaxes to allow movement in the joint when the agonist muscle contracts
stabalises or fixating a certain joint or body part
isotonic contraction (muscle changes length to move a body part)
isometric contraction
eccentric (muscle lengthes as it contracts )
concentric( muscle shortens as it contracts
muscle contracts without shortening or lengthening
blood cell production
shape and support
protection
movement
types of bones
joint types and movement
long bones
flat bones
short bones
femur,humerus,tibia,fibula,metacarpals,metatarsals,phalanges
carpals,tarsals
cranium,scapula,sternum
joints
movements of joints
fixed joints ,slightly movable and freely movable joints)
ball and socket joints
hinge joints
pivot joint
gliding joint
example; neck joint
example: hip and shoulder joints
elbow and knee joints
example: carpals and tarsals
principles of training
energy systems : :
health related fitness components
skill related fitness components
methods of training
aerobic
anaerobic
Latic acid
creatine phosphate
speed and power activities
lasts(8-10 sec)
speed and endurance activities
lasts(30-60 sec)
long and slow endurance activities
high intensity interval activities
SPORI
FITT
-continuous training (enhances cardiovascular endrance)
-weights training ( improves muscular strength, endurance and power )
-circuit training (performance of different sports and exersices to improve ones performance )
-interval training ( enhances aerobic and anaerobic energy systems, speed ,muscular and cardiovascular enurance )
intensity
time
frequency
type
overload
reversibility
progression
individuality
specificity
body composition(amount of fat or lean muscle that makes the shape of the body )
cardiovascular endurance(stamina)
flexibility( ability to move a limb or a part of a body in a full range of motion)
muscular endurance( ability of a muscle to perform repeated contractions without feeling fatigued)
muscular strength( ability to exert maximum force in a single effort)
-fartlek training (enhances speed, cardiovascular and muscular endurance)
-plyometric training ( enhances individuals muscular power)
-altitude training ( aerobic training high above sea level where oxygen is lower to increase oxygen carrying capacity in the blood to improve performance)
-agility ( rapidly move and change direction )
-balance ( maintain stability while stationary or in motion)
-co-ordination( integrate the senses and movement of body parts to perform physical tasks efficiently )
-power ( perform a strength movement quickly and exert maximum amounts of force as rapidly as possible)
-reaction ( response to a stimulus quickly)
macronutrients
micronutrients
carbohydrates
fats
protein
vitamins
minerals
simple carbs
complex carbs
found in processed foods and foods with added refined sugars
found in plant based foods and usually take longer to digest in the body
High glycaemic index(70-100)
carbs that release glucose to the blood stream faster, and should be consumed 1-2 hours before physical activity
low glycaemic index(0-55)
carbs that release glucose to the blood stream slower, in a slow and sustained way, and should be consumed 3-4 hours before physical activity
used to grow and repair muscles, digested into amino acid,
and converted to energy when carbs and fats are depleted
animal protein
vegetable protein
fish, milk, meat
nuts,beans
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