Fitness and Sport Science

Fitness Training

• Components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
• Types of fitness training: aerobic, anaerobic, resistance, flexibility, plyometric
• Principles of training: overload, specificity, progressive overload, reversibility
• Methods of fitness training: weightlifting, cardio machines, bodyweight exercises, high-intensity interval training (HIIT)

Exercise Physiology

• Energy systems: ATP-PC, anaerobic glycolysis, aerobic respiration
• Physiological responses to exercise: increases in heart rate, blood pressure, ventilation, and body temperature
• Exercise intensity: measured by percentage of maximal oxygen uptake (VO2max), heart rate reserve, and rating of perceived exertion (RPE)
• Physiological adaptations to exercise: increased muscle strength and endurance, improved cardiovascular function, enhanced thermoregulation

Athletic Injuries

• Types of injuries: acute (e.g., sprains, strains), overuse (e.g., tendinitis, stress fractures), chronic (e.g., osteoarthritis)
• Causes of injuries: trauma, overtraining, poor biomechanics, inadequate warm-up and cool-down
• Injury prevention strategies: proper warm-up and cool-down, strengthening exercises, proprioception and balance training, equipment and safety measures
• Injury management: RICE (rest, ice, compression, elevation) principle, rehabilitation, and return-to-play protocols

Sport Psychology

• Performance anxiety: fear of failure, pressure to perform, self-doubt
• Motivation: intrinsic (e.g., enjoyment, personal growth), extrinsic (e.g., rewards, recognition)
• Goal setting: specific, measurable, achievable, relevant, and time-bound (SMART) goals
• Mental skills training: visualization, positive self-talk, relaxation techniques, and concentration exercises
• Team dynamics: communication, cohesion, leadership, and conflict resolution