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Aerobic endurance is the ability to use the body whilst exercising for a
long period of time, we need this in sport as it is how we manage to work
for a long period of time for example a centre midfielder in football would
need this as he needs to constantly be running up and down the pitch and
to do this to the best of his ability he needs to be able to run for a long
period of time. Its not just football it is pretty much any of sport that you
need to run for a long period of time. Doing cardio is the best way to train
Aerobic Endurance as its what we call Continuous training. This means
that you are doing cardio training such as running for long periods of time
with no rest. This improves the cardiovascular system making it easier for
oxygen to get around the body as it creates more red blood cells that give
off oxygen. Cardio is the best and most current way to train Aerobic
endurance a long distance runner for example Mo Farah will train like this
before a race and will be going on long distance runs.
Muscular endurance is important in sport as it allows us to carry on using
our muscles in a strenuous activity which is important as if you didnt
have this then you wouldnt be able to perform to the best of your ability
therefor impacting your performance of the sport. A perfect example of
this is a long distance row as that is using the muscles in your arm and
you need them for a long period of time to be bale to beat your opponent.
Muscular endurance training is very similar to strength and power
training. The best and most well known methods are free weights and
resistance machines. Free weights are using dumbbells and other free
weights where as machines is pretty straight forward its using resistance
machines to train. Where as strength training is doing little reps on a high
weight muscular endurance is doing high reps on a low weight. This
increases endurance as you are performing for longer with no rest
meaning over time you can work for longer periods.
The common definition of strength "the ability to exert a force against a
resistance". The strength needed for a sprinter to explode from the blocks
is different to the strength needed by a weight lifter to lift a 200kg barbell.
This therefore implies that there are different types of strength. This is
always trained by free weights and resistance machines which is done by
using low reps but a high weight to increase muscle strength.
Flexibility
Flexibility is needed almost every day of our lives without even knowing it.
It can be from something simple like bending down to pick something up
to scoring an overhead kick in football. When it comes to sport Flexibility
is crucial as it allows us to perform any physical sport as they all require
Performing PNF over time will improve your flexibility. A gymnast will have
been doing PNF for a long time to improve their flexibility over their
career.
Body composition
Intensity
Time
Like time, the type of exercise you choose will have a big effect
on the results you achieve. That is why it is important to know
what you want to gain from your efforts.For example, if you are
looking to improve your cardiovascular fitness, then exercises
like walking, jogging, swimming, bike riding, stair climbing,
aerobics and rowing are very effective.For weight loss any
exercise using a majority of your large muscle groups will be
effective.To improve muscular strength the best exercises
include the use of free weights, machine weights and body
weight exercises like push-ups, chin-ups and dips.