Components of Total Physical Fitness
These activities should be performed:
Effects of Aerobic Exercise
Incorporates high resistance with a low number of repetitions. Designed to make the muscles strong enough to support the skeleton and maintain posture.
Incoporates lower resistance with an increased number of repetitions.
Exercises should be:
Health Benefits of Muscular Fitness
Poor flexibility can lead to tear and sprain injuries. Flexibility is restricted by the elasticity of the muscles, the length of the tendons and the shape of the bones at the joint.
Reflex Actions During Stretching
The reflex causes muscles to contract to prevent overstretching. To minimise the effect of this reflex, you should:
Golgi Tendon Organ Reflex
When a muscle stretch is maintained over a longer period, tension builds up causing a reflex to relax the muscle to prevent injury. Holding a stretch for long enough to build up this tension is called a developmental stretch and should be held for lat least 30 seconds (to improve flexibility).
Performed with bouncing movements. Not recommended due to increased injury risk to muscles, tendons and joints, and no flexibility gains as the stretch is not held long enough.
The post stretch will increase the range of movement at the joints, reduce the muscle tension and lengthen the muscles again after use.
Gross motor skills - large movements; fine motor skills - small movements. Enhanced motor skills can lead to enhanced performance in a work out and have a positive effect on posture.