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What is fitness?
Muscular strength – what is the maximum can you lift, push or pull.Muscular endurance – can your muscles keep working over a sustained period?
Cardiovascular endurance – do your heart and lungs work over a sustained period?
Power = fast strength
Speed = speed!
Coordination – the ability to use different parts of your body together in a coordinated manner
Balance – can you stay upright?
Flexibility – are you bendy?
What happens with training?
Economy of motion – your body becomes more efficient at a particular movement.
Your body’s nervous system is adapting and getting more familiar with the movement.
Wasted movement is eliminated = less wasted energy
Necessary movements are refined = you get better at doing the movement.
The muscles that don’t need to be tensed are relaxed = energy saving
How do I make exercise harder?
There are 4 simple ways of changing the difficulty of an exercise:
- Increase or decrease the amount of leverage – a short lever is easier, a long lever harder.
- Perform an exercise on an unstable surface – make your base wobbly.
- Use pauses at the beginning, end, and/or middle of a movement.
Turn an exercise into a single limb movement – use just one arm or leg which challenges your body to not twist or rotate.