aerobic and anaerobic training Flashcards
what is the goal of an aerobic activity?
improved stamina, endurance, lung capacity, cardiorespiratory endurance
what should an aerobic warm up look like?
- low intensity
- cool down is essential
what are some aerobic activities?
targets endurance type activities:
- marathon running
- cycling
- 1500m swim
- power walking
- triathlon
what fitness components do aerobic activities target?
- cardiorespiratory endurance
- muscular endurance
- body composition
what makes resistance training aerobic?
- high repetitions
- low resistance weights
- circuits
what are physical benefits of aerobic training?
- improved cardiovascular system
- improved ability to endure performance
health benefits of aerobic training?
high
aerobic training liabilities?
possible decreased muscle mass, speed, and power
foundation for aerobic training?
does not require an anaerobic foundation
what is the goal of an anaerobic activity?
development of force, power, body mass, and speed
what should an anaerobic warm-up look like?
- sustained (20+ mins)
- gradual increases in intensity
- specific to muscles required in activity
what are some anaerobic activities?
targets explosive type activities:
- track
- 50m-100m swim
- diving
- weight lifting
- discus
what fitness components do anaerobic activities target?
- speed
- power
- agility
what resistance training is anaerobic?
- low repetition weights
- high resistance
- fast plyometrics
what are the physical benefits of anaerobic training?
- strength
- power and speed gains
- increased local muscle recovery ability
anaerobic health benefits?
low to medium
anaerobic liabilities?
possible decreased cardiorespiratory function unless supported by aerobic program
anaerobic foundation?
requires aerobic foundation, but varies according to sport
what does aerobic mean?
with oxygen - aerobic exercises depend on oxygen to enable muscular work
what is aerobic activity intensity?
- low to moderate
- continues for 90 seconds or more
what does anaerobic mean?
oxygen is absent
what is the intensity level in anaerobic training?
- much higher than aerobic training
- effort period is much shorter (2 mins or less)
how do you improve aerobic fitness?
engage in activities that are continuous and of long duration
what is the FITT principle?
Frequency, Intensity, Time, Type
develops a program suited to individuals