aerobic and anaerobic training

Question 1

what is the goal of an aerobic activity?

Answer 1

improved stamina, endurance, lung capacity, cardiorespiratory endurance

Question 2

what should an aerobic warm up look like?

Answer 2

• low intensity
• cool down is essential

Question 3

what are some aerobic activities?

Answer 3

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

Question 4

what fitness components do aerobic activities target?

Answer 4

• cardiorespiratory endurance
• muscular endurance
• body composition

Question 5

what makes resistance training aerobic?

Answer 5

• high repetitions
• low resistance weights
• circuits

Question 6

what are physical benefits of aerobic training?

Answer 6

• improved cardiovascular system
• improved ability to endure performance

Question 7

health benefits of aerobic training?

Answer 7

high

Question 8

aerobic training liabilities?

Answer 8

possible decreased muscle mass, speed, and power

Question 9

foundation for aerobic training?

Answer 9

does not require an anaerobic foundation

Question 10

what is the goal of an anaerobic activity?

Answer 10

development of force, power, body mass, and speed

Question 11

what should an anaerobic warm-up look like?

Answer 11

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

Question 12

what are some anaerobic activities?

Answer 12

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

Question 13

what fitness components do anaerobic activities target?

Answer 13

• speed
• power
• agility

Question 14

what resistance training is anaerobic?

Answer 14

• low repetition weights
• high resistance
• fast plyometrics

Question 15

what are the physical benefits of anaerobic training?

Answer 15

• strength
• power and speed gains
• increased local muscle recovery ability

Question 16

anaerobic health benefits?

Answer 16

low to medium

Question 17

anaerobic liabilities?

Answer 17

possible decreased cardiorespiratory function unless supported by aerobic program

Question 18

anaerobic foundation?

Answer 18

requires aerobic foundation, but varies according to sport

Question 19

what does aerobic mean?

Answer 19

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

Question 20

what is aerobic activity intensity?

Answer 20

• low to moderate
• continues for 90 seconds or more

Question 21

what does anaerobic mean?

Answer 21

oxygen is absent

Question 22

what is the intensity level in anaerobic training?

Answer 22

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

Question 23

how do you improve aerobic fitness?

Answer 23

engage in activities that are continuous and of long duration

Question 24

what is the FITT principle?

Answer 24

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

Question 25

what is the difference between working in the aerobic zone and the anaerobic zone?

Answer 25

training thresholds are determined by heart rate

Question 26

what is the anaerobic training zone?

Answer 26

- 80%+ MHR - training here will improve bodys ability to dispose of lactic acid from muscles - short training time at high intensity

Question 27

what is the aerobic training zone?

Answer 27

- 60%-80% MHR - training here will improve cardiovascular fitness and aerobic capacity - moderate level for extended periods

Question 28

what is the limited improvement zone?

Answer 28

- sub 60% MHR - training below aerobic threshold doesn't overload body properly - results it limited fitness improvements

Question 29

what is a threshold?

Answer 29

line

Question 30

what is a zone?

Answer 30

area