aerobic and anaerobic training Flashcards

1
Q

what is the goal of an aerobic activity?

A

improved stamina, endurance, lung capacity, cardiorespiratory endurance

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2
Q

what should an aerobic warm up look like?

A
  • low intensity
  • cool down is essential
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3
Q

what are some aerobic activities?

A

targets endurance type activities:
- marathon running
- cycling
- 1500m swim
- power walking
- triathlon

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4
Q

what fitness components do aerobic activities target?

A
  • cardiorespiratory endurance
  • muscular endurance
  • body composition
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5
Q

what makes resistance training aerobic?

A
  • high repetitions
  • low resistance weights
  • circuits
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6
Q

what are physical benefits of aerobic training?

A
  • improved cardiovascular system
  • improved ability to endure performance
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7
Q

health benefits of aerobic training?

A

high

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8
Q

aerobic training liabilities?

A

possible decreased muscle mass, speed, and power

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9
Q

foundation for aerobic training?

A

does not require an anaerobic foundation

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10
Q

what is the goal of an anaerobic activity?

A

development of force, power, body mass, and speed

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11
Q

what should an anaerobic warm-up look like?

A
  • sustained (20+ mins)
  • gradual increases in intensity
  • specific to muscles required in activity
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12
Q

what are some anaerobic activities?

A

targets explosive type activities:
- track
- 50m-100m swim
- diving
- weight lifting
- discus

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13
Q

what fitness components do anaerobic activities target?

A
  • speed
  • power
  • agility
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14
Q

what resistance training is anaerobic?

A
  • low repetition weights
  • high resistance
  • fast plyometrics
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15
Q

what are the physical benefits of anaerobic training?

A
  • strength
  • power and speed gains
  • increased local muscle recovery ability
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16
Q

anaerobic health benefits?

A

low to medium

17
Q

anaerobic liabilities?

A

possible decreased cardiorespiratory function unless supported by aerobic program

18
Q

anaerobic foundation?

A

requires aerobic foundation, but varies according to sport

19
Q

what does aerobic mean?

A

with oxygen - aerobic exercises depend on oxygen to enable muscular work

20
Q

what is aerobic activity intensity?

A
  • low to moderate
  • continues for 90 seconds or more
21
Q

what does anaerobic mean?

A

oxygen is absent

22
Q

what is the intensity level in anaerobic training?

A
  • much higher than aerobic training
  • effort period is much shorter (2 mins or less)
23
Q

how do you improve aerobic fitness?

A

engage in activities that are continuous and of long duration

24
Q

what is the FITT principle?

A

Frequency, Intensity, Time, Type
develops a program suited to individuals

25
what is the difference between working in the aerobic zone and the anaerobic zone?
training thresholds are determined by heart rate
26
what is the anaerobic training zone?
- 80%+ MHR - training here will improve bodys ability to dispose of lactic acid from muscles - short training time at high intensity
27
what is the aerobic training zone?
- 60%-80% MHR - training here will improve cardiovascular fitness and aerobic capacity - moderate level for extended periods
28
what is the limited improvement zone?
- sub 60% MHR - training below aerobic threshold doesn't overload body properly - results it limited fitness improvements
29
what is a threshold?
line
30
what is a zone?
area