Lles Fisegol Cymru: Parhad G Gallu Cerddedi

Physical Fitness

Muscular Endurance

• Definition: The ability of muscles to sustain repeated contractions over a period of time
• Importance: Essential for daily activities, sports, and exercise
• Factors affecting muscular endurance:
  • Muscle fiber type (slow-twitch vs. fast-twitch)
  • Muscle strength
  • Cardiovascular endurance
  • Neuromuscular coordination
• Training methods:
  • High-repetition exercises (12-15 reps)
  • Resistance training with lighter weights
  • Endurance exercises (e.g., jogging, cycling)

Speed

• Definition: The ability to move quickly and efficiently
• Importance: Crucial for sports, athletics, and emergency situations
• Factors affecting speed:
  • Muscle power
  • Neuromuscular coordination
  • Technique and biomechanics
  • Body composition
• Training methods:
  • Sprint training (short, intense intervals)
  • Plyometric exercises (e.g., jumping, bounding)
  • Agility drills (e.g., zigzag running, shuttle runs)

Reaction Time

• Definition: The time it takes to respond to a stimulus or signal
• Importance: Vital for sports, athletics, and everyday situations
• Factors affecting reaction time:
  • Neuromuscular coordination
  • Attention and focus
  • Sensory processing
  • Decision-making
• Training methods:
  • Reaction training drills (e.g., visual, auditory, or tactile cues)
  • Agility exercises (e.g., reaction balls, shuttle runs)
  • Sensory training (e.g., visual, auditory, or tactile exercises)

Balance

• Definition: The ability to maintain equilibrium and stability
• Importance: Essential for daily activities, sports, and exercise
• Factors affecting balance:
  • Vestibular system (inner ear and balance organs)
  • Visual system
  • Proprioception (position and movement sense)
  • Muscle strength and coordination
• Training methods:
  • Balance exercises (e.g., single-leg squats, balance boards)
  • Core strengthening exercises (e.g., planks, crunches)
  • Functional training (e.g., obstacle courses, balance beams)

Llest Fach Corfforol

Parhad Myfyrdod Mysgl

• Diffiniad: Gallu pobl i gynnal crynodiadau aml yn gyfnod o amser
• Pwysigrwydd: Hanfodol ar gyfer gweithgareddau beunyddiol, chwaraeon, ac ymarfer corff
• Ff actorau yn effeithio ar barhad myfyrdod mysgl:
  • Mathau ffeibr mysgl (sgwt-sbwlio vs. cyflym-sbwlio)
  • Cryfder mysgl
  • Parhad y galon a'r system vasgwlaidd
  • Cydgordio neuromysgl
• Dulliau hyfforddi:
  • Ymarferion aml-grym (12-15 grym)
  • Hyfforddi gwrthsefyll ynni gyda phwysau ysgafn
  • Ymarferion parhad (e.e., rhedeg, beicio)

Cyflymder

• Diffiniad: Gallu pobl i symud yn gyflym ac yn effeithiol
• Pwysigrwydd: Hanfodol ar gyfer chwaraeon, athletau, a sefyllfaoedd arddangos
• Ff actorau yn effeithio ar gyflymder:
  • Pwer mysgl
  • Cydgordio neuromysgl
  • Teclyneg a biomecaneg
  • Cymposiad corff
• Dulliau hyfforddi:
  • Hyfforddi sprintio (intervals byr a llynedd)
  • Ymarferion plyometrig (e.e., neidio, bOUNDio)
  • Drilioedd e Ludwriaeth (e.e., rhedeg zigzag, rhediad shuttle)

Amser Ymateb

• Diffiniad: Y cyfnod o amser y mae pobl yn ymateb i stimulus neu signal
• Pwysigrwydd: Hanfodol ar gyfer chwaraeon, athletau, a sefyllfaoedd beunyddiol
• Ff actorau yn effeithio ar amser ymateb:
  • Cydgordio neuromysgl
  • Sylw a ffocws
  • Prosesu ysgyfarnu
  • Penderfynu
• Dulliau hyfforddi:
  • Drilioedd ymateb (e.e., cueau gweledol, clywol, neu gyffyrddol)
  • Ymarferion e Ludwriaeth (e.e., reaction balls, rhediad shuttle)
  • Hyfforddi synhwy (e.e., ymarferion gweledol, clywol, neu gyffyrddol)

Cydbwysedd

• Diffiniad: Gallu pobl i gynnal cydbwysedd ac stabili
• Pwysigrwydd: Hanfodol ar gyfer gweithgareddau beunyddiol, chwaraeon, ac ymarfer corff
• Ff actorau yn effeithio ar gydbwysedd:
  • System vestibwlaidd (clust fewnol a organeedd cydbwysedd)
  • System gweledol
  • Proprorioception (synnwyr safle a chwedd)
  • Cryfder mysgl a chydgordio
• Dulliau hyfforddi:
  • Ymarferion cydbwysedd (e.e., squats unben, bwrddau cydbwysedd)
  • Ymarferion cryfder corff (e.e., planc, crunches)
  • Hyfforddi wedi ei addasu (e.e., cwrsiau problem, beiciau cydbwysedd)