1.1.4 Physical activity as part of your healthy, active lifestyle

Question 1

What is PAR-Q and what does it stand for?

Answer 1

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

Question 2

What is RIPS?

Answer 2

The principles of training: Rest and recovery (R), Individual differences (I), Progressive overload (P), Specification(S)

Question 3

What is the definition of rest and recovery?

Answer 3

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.

Question 4

What is the definition individual differences?

Answer 4

Matching the training to the requirements of the individual

Question 5

What is the definition progressive overload?

Answer 5

To gradually increase the amount of work so that fitness gains occur, but without potential for injury

Question 6

What is the definition Specification?

Answer 6

Matching the training to the requirements of an activity

Question 7

What does FITT stand for?

Answer 7

Frequency (F), Intensity (I), Time (T), Type (T)

Question 8

What are short term goals?

Answer 8

• 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

Question 9

What are long term goals?

Answer 9

• Often a combination of several training programmes or a final goal for your overall PEP
• Can possibly lead to a competition or final event

Question 10

What do we use for goal setting?

Answer 10

SMART

Question 11

What does SMART stand for?

Answer 11

Specific (S), Measurable (M), Achievable (A), Realistic (R), Time bound (T)

Question 12

What is the definition specific?

Answer 12

The goal should be straight to the point of your target

Question 13

What is the definition Measurable?

Answer 13

The result can be measured and seen against normal outcomes

Question 14

What is the definition Achievable?

Answer 14

These are challenging goals but reachable

Question 15

What is the definition Realistic?

Answer 15

The target should be within or realistic capabilities

Question 16

What is the definition Time bound?

Answer 16

Enough time to achieve the goal allocated in a PEP to give a time scale to training

Question 17

What are the 6 methods of training?

Answer 17

1 Circuit
2 Weight 
3 interval 
4 continuos 
5 Cross
6 Fartlek

Question 18

What is circuit training?

Answer 18

A series of exercises completed for a certain amount of time, one after the other.
SEE NOTES FOR GRAPH

Question 19

What is continuos training?

Answer 19

Sustained exercise or training with no rest periods

SEE NOTES FOR GRAPH

Question 20

What is weight training?

Answer 20

This involves shifting weights to increase muscular strength/endurance using various reps and steps
SEE NOTES FOR GRAPH

Question 21

What is interval training?

Answer 21

This involves periods of varying work followed by periods of rest
SEE NOTES FOR GRAPH

Question 22

What is Fartlek training?

Answer 22

Exercise with varied speed with no rest and some times with varying terrains
SEE NOTES FOR GRAPH

Question 23

What is cross training?

Answer 23

A combination of 2 or more training methods

Question 24

Why must a training session contain a warm up?

Answer 24

• Prevent injury
• increase levels of performance
• Mentally prepare for activity

Question 25

what are the 3 stages of the cool down?

Answer 25

• Prevention of injury
• Replenish muscles with sufficient oxygen
• Allows the body to return to pre exercise state

Question 26

What are the three stages of a training session?

Answer 26

• Warm up
• main activity
• Cooldown

Question 27

What are Aerobic activities?

Answer 27

• they use oxygen
• High in duration
• low in intensity
• like a long distance run

Question 28

What are anaerobic activities?

Answer 28

• do not use oxygen
• low in duration
• high intensity
• like a 100m sprint

Question 29

What is your Maximum heart rate?

Answer 29

220 - your age

Question 30

What is the aerobic threshold?

Answer 30

60% of maximum heart rate

aerobic benefit

Question 31

What is anaerobic threshold?

Answer 31

80% of maximum heart rate

anaerobic benefit