Fitness and training Flashcards
1
Q
Principles
A
SPORVM specificity progression overload (fitt) reversibility variance moderation
2
Q
Method
A
Continuous Fartlett Intervals Circuit Weight
3
Q
Components
A
Aerobic capacity
Strength
Suppleness
Flexibility
4
Q
What is VO2 max
A
a measurement of aerobic capacity- max rate of oxygen consumption per minute
5
Q
what do individuals work at with aerobic capacity
A
average: 50-60%
fit: 85%
6
Q
What affects VO2 max?
A
Psychological make-up
Gender (girls have 20% less)
Training (can increase by 15%)
Age (from 20 declines by 1% a year)
7
Q
Ways to evaluate Aerobic capacity
A
Direct gas analysis
NCF multi-stage fitness test
Queen’s college step test
12 minute cooper run
8
Q
What affects aerobic capacity?
A
cardiac hypertrophy
stronger respiratory muscles
capillarisation
% SO fibres
9
Q
What is Karvonen’s principle?
A
Resting HR + percentage (aerobic/ anaerobic) [max HR - Resting HR]
10
Q
What is the aerobic zone?
A
70-80% of MHR
