Agility: The ability to change the position of the body quickly and to control the movement of the whole body.
Balance: The ability to retain the center of mass of the body above the base of support.
Coordination: The ability to use two or more body parts together smoothly and efficiently.
Power: The ability to undertake strength performances quickly, combining strength and speed.
Reaction Time: The time between the presentation of a stimulus and the onset of movement.
Speed: The rate at which an individual is able to perform a movement or cover a distance in a given period of time.
Key Principles of Effective Training
Individual Needs/Differences: Matching training to the requirements of an individual.
Specificity: Matching training to the requirements of a specific activity.
Progressive Overload: To gradually increase the amount of overload so that fitness gains occur, but without the potential for injury.
Rest: The period of time allotted to recovery.
Recovery: The time required for the repair of damage to the body caused by training or competition.
FITT Principle: An acronym for Frequency, Intensity, Time, and Type, used to increase the amount of work the body does in order to achieve overload.
Reversibility: Any adaptation that takes place as a consequence of training will be reversed when you stop training.
Setting SMART Fitness Goals
Specific: Knowing exactly what the goal is.
Measurable: It will be easy to know when a goal has been achieved.
Achievable: The goal is something you can realistically accomplish.
Realistic: The goal is relevant and can be accomplished in the real world.
Time-bound: A specific timeframe or deadline is set to accomplish the goal.
Understanding Macronutrients for Energy and Repair
Carbohydrates: Important because they provide us with energy. They break into:
Complex Carbohydrates: Found in natural foods such as starch.
Simple Carbohydrates: Referred to as sugars.
Fats: Provide us with energy, together with glycogen, and help our muscles to work.
Protein: Important to help build muscles and to repair damaged tissue.
Essential Micronutrients for Health
Calcium: Vital to health, especially during growth in childhood and adolescence. It is important in the formation of bones and teeth and helps to make the bones stronger.
Iron: Essential to the blood because of its links with hemoglobin and its effect on the oxygen-carrying capacity of the blood and the formation of red blood cells.
