Excersise

Question 1

How do you find the max heart rate?

Answer 1

Subtract your age from 220

Question 2

What are the 7 fitness components?

Answer 2

Super Sam Made A Fully Automatic Parachute

Speed, Strength, Muscular endurance, Agility, Flexibility, Aerobic capacity, Power.

Question 3

What are the 7 principals of training?

Answer 3

Playful, Iguana, Stole, Valuable, Iocane, From, Donald

Specificity, Frequency, Duration, Intensity, Progressive Overload, Individuality, Variety

Question 4

How do you find your Lactate Threshold?

Answer 4

80-90% of Max Heart Rate

Question 5

How do you find your Vo2 Max?

Answer 5

Cooper’s Test (12 min run)

Question 6

What are the three phases of training?

Answer 6

Warm up, Conditioning, Cool down

Question 7

What is the recovery time for the ATP-PC System?

Answer 7

Around 3 mins to get back to 85%

Question 8

What is the W:R ratio for aerobic exercise?

Answer 8

1:0.5 or 1:1

Question 9

What is the W:R ratio for Lactic Acid exercise?

Answer 9

1:2 or 1:3

Question 10

How long should you rest the ATPPC system for?

Answer 10

2-3mins

Question 11

What is the fancy way to find heart rate?

Answer 11

206.9 - (0.67 × age)

Question 12

What % of your MHR do you want to be to train your Aerobic System?

Answer 12

60-80%

Question 13

Where is the anaerobic system trained at?

Answer 13

In between your lactate threshold and your VO2max. Keep for 2mins then rest and repeat

Question 14

What does the lactic acid use as a fuel source?

Answer 14

Carbs

Question 15

Does the aerobic system have any byproducts?

Answer 15

Nope

Question 16

Isometric is static or dynamic?

Answer 16

Static

Question 17

Isotonic is static or dynamic?

Answer 17

Dynamic

Question 18

Is VO2 Max calculated every breath, minute or hour?

Answer 18

Minute

Question 19

What is the lactate turn point?

Answer 19

When you start to get negative effects from lactate acid.

Question 20

Changes that occur in the body in response to training are known as…

Answer 20

Physiological adaptations

Question 21

What is an example of an immediate acute Physiological Adaptation due to exercise.

Answer 21

Sweating

Question 22

Can training in the anaerobic zone improve your aerobic systems?

Answer 22

Sure can!

Question 23

Duration states that the time should be appropriate to…

Answer 23

your sport/activity

Question 24

Why is variety important?

Answer 24

To reduce automation

Question 25

How long do you have to train before seeing noticeable improvements?

Answer 25

8-12 weeks

Question 26

Plyometric resistance training does…

Answer 26

Concentric then eccentric

Question 27

What is a compound exercise?

Answer 27

An exercise that does a bunch of muscles at once

Question 28

What is an RM lift?

Answer 28

Repetition Maximum. The total reps you can do before you get knackered out.

Question 29

What is the endocrine system for?

Answer 29

Hormones

Question 30

What is acute physiological adaptation?

Answer 30

Quick changes in the body due to exercise

Question 31

What is chronic physiological adaption?

Answer 31

Long term changes in the body due to training

Question 32

What are some examples of acute physiological adaptations?

Answer 32

Sweating
Increased HR
Faster Breathing (RR, Respiratory Rate)

Question 33

How long does it take to take away lactic acid from the blood with active recovery?

Answer 33

30-60mins

Question 34

How do you test your strength?

Answer 34

1 RM test (the most you can lift at once)

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Question 35

What is the recovery heart rate?

Answer 35

less then 65% MHR

Question 36

What is the THR for anaerobic training?

Answer 36

85%+ MHR

Question 37

What does a fast HR recovery indicate?

Answer 37

Good level of fitness

Question 38

What is plyometric training

Answer 38

explosive movements repeated