# data[].attributes.body
Continues Training - working for a sustained period of time without rest but it improves the cardiovascular fitness aswell.

Interval Training - physical training consisting alternative periods of high and low intensity activity.

Fartlek Training - Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.

# data[].attributes.body
Meaning of ROM - Range Of Movement

# data[].attributes.body
Ballistic Stretching - Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

# data[].attributes.body
Agility - Ability to rapidly change position of the entire body with speed and accuracy.

# data[].attributes.body
Co ordination - Ability to peform smooth and accurate movements requiring good awareness and integration of senses.

# data[].attributes.body
Mitochondria- producing cells power .

Stroke volume - Volume of blood pumped from ventricle of the heart with each beat.

CHD- Coronary heart disease

what inrease CHD ( smoking, high blood pressure, overweight)

# data[].attributes.body
Dynamic Stretch - is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability.

# data[].attributes.body
Static Stretch - Used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes.

# data[].attributes.body
1. Rated Perceived Exertion Scale. The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity.

# data[].attributes.body
what excercises causes DOMS?

weights

marathons

squats with a jump

lots of repetitions

# data[].attributes.body
The eccentric phase of a lift occurs when the muscle lengthens. This is the down motion of the bench press, biceps curl, or squat.

The concentric phase of the lift occurs when the muscle shortens, as in the up motion of the bench press, biceps curl, or squat.

# data[].attributes.body
You can have high blood pressure (hypertension) for years without any symptoms. Even without symptoms, damage to blood vessels and your heart continues and can be detected. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke

# data[].attributes.body
the four main body systems:

cardiovascular system

respirtiry system

muscalur system

skeletal system

# data[].attributes.body
Plyometrics - also known as "jump training" or "plyos", are exercises based around having muscles exert maximum force in short intervals of time, with the goal of increasing both speed and power.

# data[].attributes.body
measuring intensity

# data[].attributes.body
How to work out cardiac output:

Stroke volume x Heart rate = Cardiac output

# data[].attributes.body
To calculate MHR:

220 - age = MHR

# data[].attributes.body
A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts.

# data[].attributes.body
average heart rate - Most adults have a resting heart rate of 60-100 beats per minute (bpm). The fitter you are, the lower your resting heart rate is likely to be. For example, athletes may have a resting heart rate of 40-60 bpm or lower.

# data[].attributes.body
Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.

Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.

Cross training involves using another sport or activity to improve your fitness.  It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump.

Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.

Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).

Altitude training (AQA only) is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

# data[].attributes.body
Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide for how long to train.

Type - decide which methods of training to use

# data[].attributes.body
monitering intensity:

visual oberservsation

sweating, colour, breathing rate increases, steadiness, facial features, technique

# data[].attributes.body
Cardiac output: The amount of blood the heart pumps through the circulatory system in a minute.

# data[].attributes.body
Heart rate, or heart pulse, is the speed of the heartbeat measured by the number of heartbeats per unit of time — typically beats per minute (bpm).

# data[].attributes.body
aerobic endurance - the ability of the body to take in and transport and utilise O2.

# data[].attributes.body
People with bad posture are mainly:

Overweight

Old

Pregnant women

# data[].attributes.body
Different meathods to measure intensity:

Heart rate zones

Karvonen Principle

Rate of perceived exertion

The talk test

Visual observation

# data[].attributes.body
The cardiovascular system consists of the heart, blood vessels, and the approximately 5 liters of blood that the blood vessels transport. Responsible for transporting oxygen, nutrients, hormones, and cellular waste products throughout the body, the cardiovascular system is powered by the body’s hardest-working organ — the heart, which is only about the size of a closed fist

# data[].attributes.body
The talk test is a method used for measuring exercise intensity. By judging your ability to talk during your workout, you can determine how hard you're working. In general, if you're able to talk while exercising, you're working out at a low-moderate pace (around a level 4-5 on this Perceived Exertion Scale). If you're breathless, you're working out at a harder pace (around level 8-9).

# data[].attributes.body
emotional and mental fitness - well being, the ability to think clear and constructivley

# data[].attributes.body
Blood pooling: Blood will pool in the legs for several reasons. The first can be due to the lack of movement such as standing still for a long time, the gravity prevents the blood from travelling up to the heart due to the lower pressure system.

# data[].attributes.body
power - power is the product of strengh and speed.

# data[].attributes.body
definition of speed- is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.

# data[].attributes.body
Blood Pressure - Which is the pressure exerted by circulating blood upon the walls of the blood vessels.

# data[].attributes.body
coordination - coordination is the ability to use the body parts and senses together to produce smooth efficient movements

# data[].attributes.body
Blood Pooling - Is the lack of oxygen to the brain

# data[].attributes.body
Barriers to prevent you from training:

No money - workout at home, save money

Illness - rest and recover

Unhappy - solve problems

Family issues - train with kids, work around time

Diet - eat healthier

Time - work around schedule

Equipment - use bodyweight if lack of equipment

# data[].attributes.body
LONG TERM

Development in ROM

Improve posture

Increase stability of joints

Improvement in coordination/balance

Increase joints mobility

# data[].attributes.body
balance - balance is the ability to maintain equilibrium whilst stationary or moving

# data[].attributes.body
Resting heart rate averages 60 to 80 beats/min in healthy adults.  In sedentary, middle aged individuals it may be as high as 100 beats/min.  In elite endurance athletes heart rates as low as 28 to 40 beats/min have been recorded

# data[].attributes.body
Aerobic Endurance - The ability of the body to take in transport and to utilise it

# data[].attributes.body
Components of fitness:

Speed

Power

Co ordination

Balance

Agility

Flexibility

Muscular srength

Muscular edurance

Reaction time

Aerobic endurance

# data[].attributes.body
Fitness Component | Recognised Test
Agility | Illinois Agility Test
Balance | Standing Stork Test
Body Composition | Skinfold measures
Cardiovascular Endurance | Multistage Fitness Test
Flexibility | Sit & Reach test
Muscular Endurance | NCF Abdominal Conditioning Test
Power | Standing Long Jump or Vertical Jump
Speed | 30 metre Sprint
Strength | Handgrip Dynamometer

# data[].attributes.body
reaction time - reaction time is how qucikly your brain can respond to a stimulus and initiate a response

# data[].attributes.body
agility-is the ability to change the body's position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance. Agility is the ability to change the direction of the body in an efficient and effective manner

# data[].attributes.body
Blood pressure can decrease (both systolic and diastolic pressure) at rest and during submaximal exercise by as much as 10mmHg in people with hypertension.  However, at a maximal exercise intensity systolic blood pressure is decreased compared to pre-training (

# data[].attributes.body
SHORT TERM

More synovial fluid

Improved shock absorption

LONG TERM

# data[].attributes.body
What does the systolic blood pressure number mean?

A normal systolic blood pressure is 120 or below. A systolic blood pressure of 120-139 means you have normal blood pressure that is higher than ideal, or borderline high blood pressure. Even people with this level are at a greater risk of developing heart disease.

A systolic blood pressure number of 140 or higher, on repeated measurements, is considered to be hypertension, or high blood pressure.

What does the diastolic blood pressure number mean?

A normal diastolic blood pressure number is 80 or less. A diastolic blood pressure between 80 and 89 is normal but higher than ideal.

A diastolic blood pressure number of 90 or higher, on repeated measurements, is considered to be hypertension or high blood pressure.

# data[].attributes.body
muscular strengh - muscular strengh is defined as the maximul amount of force a muscle that a muscle can excert against some sort of resistance in a single effort.

# data[].attributes.body
muscular enduarance - muscular endurance is the ability of a muscle or a group of muscles to sustain repeated contractions against a resistence for an extended period of time.

# data[].attributes.body
Blood pressure: The pressure of the blood in the circulatory system, often measured for diagnosis since it is closely related to the force and rate of the heartbeat and the diameter and elasticity of the arterial walls.

Short term effects: Increase blood pressure in simple term systolic pressure and increases diastolic pressure remains unchanged.

Long term effects: increasing activity can normalise blood pressure and decreases the risk of hypertension.

# data[].attributes.body
SHORT TERM

DOMS

INCREASE METABOLISM

INCREASE TEMPRATURE

INCREASE BLOOD FLOOW

NEURO ACTIVITY

LONG TERM

IMPROVED POSTURE

INCREASE OXYGEN IN MUSCLES

INCREASE BLOOD MUSCLES

MITOCHONDRIA

METABOLISM

# data[].attributes.body
total fitness - being able to do day to day tasks without feeling fatigue.

# data[].attributes.body
The volume of blood pumped per minute by each ventricle of the heart. Cardiac output is equal to the stroke volume (the amount of blood pumped from a ventricle in a single heartbeat) times the heart rate

# data[].attributes.body
Social
- Building good friendships and getting on with people.

Emotional
- Looking after how we feel and respecting self and others.

Physical
- Ability to cope with physical demands.

Nutritional
- Eating a healthy balanced diet.

Mental
- Thinking positively towards self, others and the community.

Medical
- Not having illness and disease.

Spiritual
- Belief systems that guide morals, values and attributes.

# data[].attributes.body
Hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells

# data[].attributes.body
atrophy is defined as a decrease in the mass of the muscle it can be a partial or complete wasting away of muscle.

# data[].attributes.body
DOMS is muscle soreness that is usually felt within 12-48 hours of exercise and often happens when you're first beginning a workout program or when you signficantly change your program. Experts believe we get sore because of microscopic tears in the muscle fibers.

# data[].attributes.body
Definition: Flexibility is the range of motion in a joint or group of joints, or, the ability to move joints effectively

# data[].attributes.body
The cardiovascular system serves five important functions (1) during exercise:

1) Delivers oxygen to working muscles
2) Oxygenates blood by returning it to the lungs
3) Transports heat (a by-product of activity) from the core to the skin
4) Delivers nutrients and fuel to active tissues
5) Transports hormones

# data[].attributes.body
1. Stroke volume  is the amount of blood pumped out of the heart (left ventricle - to the body) during each contraction measured in millilitres per beat.

# data[].attributes.attachment_link.title
BBC - GCSE Bitesize: Effects of training and exercise

# data[].attributes.attachment_link.description
A secondary school revision resource for GCSE PE looking at the effect of training and exercise on the body.

# data[].attributes.attachment_link.title
CNET News - Are heart rate monitors on fitness trackers accurate?

# data[].attributes.attachment_link.description
http://cnet.co/TDeZl2 Several fitness trackers, as well as the Samsung Galaxy S5, now boast the ability to measure your heart rate. How do their readings stack up to an EKG? CNET's Sharon Profis with help from Kaiser Permanente cardiologist Dr. Jon Zaroff put the Garmin VivoFit, Withings Pulse O2, Basis Carbon Steel, Samsung Gear Fit, and Samsung Galaxy S5 to the test.

# data[].attributes.body
Monitoring Intensity