1.1.4 Physical activity as part of your healthy, active lifestyle Flashcards
What is PAR-Q and what does it stand for?
Physical Activity Readiness Questionnaire
It is a questionnaire that allows people to see who they are about to train so they get an idea of what they need to do
What is RIPS?
The principles of training: Rest and recovery (R), Individual differences (I), Progressive overload (P), Specification(S)
What is the definition of rest and recovery?
Rest- the period of time allocated to recover
recovery- The time required for the repair of damage to the body caused by training to complete.
What is the definition individual differences?
Matching the training to the requirements of the individual
What is the definition progressive overload?
To gradually increase the amount of work so that fitness gains occur, but without potential for injury
What is the definition Specification?
Matching the training to the requirements of an activity
What does FITT stand for?
Frequency (F), Intensity (I), Time (T), Type (T)
What are short term goals?
- Set in training programmes or sessions
- Incentives to train hard as targets can be reached quickly
- Work as a signpost, indicating the performer is on target for success
What are long term goals?
- Often a combination of several training programmes or a final goal for your overall PEP
- Can possibly lead to a competition or final event
What do we use for goal setting?
SMART
What does SMART stand for?
Specific (S), Measurable (M), Achievable (A), Realistic (R), Time bound (T)
What is the definition specific?
The goal should be straight to the point of your target
What is the definition Measurable?
The result can be measured and seen against normal outcomes
What is the definition Achievable?
These are challenging goals but reachable
What is the definition Realistic?
The target should be within or realistic capabilities
What is the definition Time bound?
Enough time to achieve the goal allocated in a PEP to give a time scale to training
What are the 6 methods of training?
1 Circuit 2 Weight 3 interval 4 continuos 5 Cross 6 Fartlek
What is circuit training?
A series of exercises completed for a certain amount of time, one after the other.
SEE NOTES FOR GRAPH
What is continuos training?
Sustained exercise or training with no rest periods
SEE NOTES FOR GRAPH
What is weight training?
This involves shifting weights to increase muscular strength/endurance using various reps and steps
SEE NOTES FOR GRAPH
What is interval training?
This involves periods of varying work followed by periods of rest
SEE NOTES FOR GRAPH
What is Fartlek training?
Exercise with varied speed with no rest and some times with varying terrains
SEE NOTES FOR GRAPH
What is cross training?
A combination of 2 or more training methods
Why must a training session contain a warm up?
- Prevent injury
- increase levels of performance
- Mentally prepare for activity
what are the 3 stages of the cool down?
- Prevention of injury
- Replenish muscles with sufficient oxygen
- Allows the body to return to pre exercise state
What are the three stages of a training session?
- Warm up
- main activity
- Cooldown
What are Aerobic activities?
- they use oxygen
- High in duration
- low in intensity
- like a long distance run
What are anaerobic activities?
- do not use oxygen
- low in duration
- high intensity
- like a 100m sprint
What is your Maximum heart rate?
220 - your age
What is the aerobic threshold?
60% of maximum heart rate
aerobic benefit
What is anaerobic threshold?
80% of maximum heart rate
anaerobic benefit
