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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