Fitness & Training: Key Concepts, Muscles, Bones, Movements

Posted on Feb 20, 2025 in Physical Education

Health-Related Components

  • Cardiovascular Endurance: Ability of the heart, lungs, and blood vessels to deliver oxygen to the body during prolonged physical activity.
  • Muscular Strength: Maximum force a muscle can exert against resistance.
  • Muscular Endurance: Ability of a muscle to sustain repeated contractions or continue applying force against a fixed object.
  • Flexibility: Range of motion available at a joint.
  • Body Composition: Proportion of fat and non-fat mass in the body.

Skill-Related Components

  • Agility: Ability to quickly change the position of the body with speed and accuracy.
  • Balance: Ability to maintain the body’s position, whether stationary or moving.
  • Coordination: Ability to use different parts of the body together smoothly and efficiently.
  • Power: Ability to exert maximum force in a short period, combining strength and speed.
  • Reaction Time: Time taken to respond to a stimulus.
  • Speed: Ability to move quickly across the ground or move limbs rapidly to grab or throw.

Principles of Training

S.P.O.R.T Principles

  • Specificity: Training should be relevant to the sport or activity to improve performance in that area.
  • Progression: Gradually increasing the amount of exercise to improve fitness.
  • Overload: Working the body harder than usual to improve fitness levels.
  • Reversibility: Fitness improvements are lost when demands on the body are lowered.
  • Tedium: Varying the training to avoid boredom and maintain motivation.

F.I.T.T Principles

  • Frequency: How often you exercise.
  • Intensity: How hard you exercise.
  • Time: How long you exercise.
  • Type: The kind of exercise you perform.

Muscular System

Major Muscles

  • Deltoids: Shoulder muscles.
  • Biceps: Front of the upper arm.
  • Triceps: Back of the upper arm.
  • Pectorals: Chest muscles.
  • Abdominals: Stomach muscles.
  • Obliques: Side abdominal muscles.
  • Quadriceps: Front thigh muscles.
  • Hamstrings: Back thigh muscles.
  • Gastrocnemius: Calf muscles.
  • Gluteals: Buttock muscles.
  • Latissimus Dorsi: Back muscles.
  • Trapezius: Upper back and neck muscles.

Skeletal System

Major Bones

  • Skull: Protects the brain.
  • Humerus: Upper arm bone.
  • Radius: Forearm bone on the thumb side.
  • Ulna: Forearm bone on the pinky side.
  • Femur: Thigh bone, the longest bone in the body.
  • Tibia: Shinbone, the larger and stronger of the two lower leg bones.
  • Fibula: The thinner and smaller bone of the lower leg.
  • Pelvis: Hip bone.
  • Spine: Vertebral column protecting the spinal cord.
  • Ribs: Protect the chest cavity and lungs.

Synovial Joints

  • Hinge Joints: Elbow, knee – allow movement in one direction.
  • Ball and Socket Joints: Shoulder, hip – allow movement in multiple directions.
  • Pivot Joints: Neck – allow rotational movement.
  • Gliding Joints: Wrists, ankles – allow sliding movements.
  • Saddle Joints: Thumb – allow movement back and forth and up and down.
  • Condyloid Joints: Wrist – allow movement but no rotation.

Methods of Training

Circuit Training

  • Involves a series of exercise stations.
  • Each station targets a different muscle group or type of fitness.
  • Enhances both strength and cardiovascular endurance.

Interval Training

  • Alternates between high-intensity exercise and low-intensity recovery periods.
  • Improves speed, power, and endurance.

Continuous Training

  • Involves sustained, steady-state exercise like running or cycling.
  • Enhances cardiovascular endurance.

Resistance Training

  • Involves exercises that cause the muscles to contract against external resistance.
  • Improves muscular strength and endurance.

Movement Analysis

Movement of the Body

  • Flexion: Decreasing the angle between two body parts.
  • Extension: Increasing the angle between two body parts.
  • Abduction: Moving a limb away from the body’s midline.
  • Adduction: Moving a limb towards the body’s midline.
  • Rotation: Circular movement around an axis.

Movement at the Joints

  • Shoulder Joint: Flexion, extension, abduction, adduction, rotation.
  • Elbow Joint: Flexion, extension.
  • Hip Joint: Flexion, extension, abduction, adduction, rotation.
  • Knee Joint: Flexion, extension.
  • Ankle Joint: Plantarflexion (pointing toes down), dorsiflexion (pointing toes up).