FITT MIDTERM Flashcards
Exercising without rest intervals
Continuous training
Playing around with speeds involves a continuous run in which periods of faster running are mixed with periods of easy-moderate-placed running ( Run 30 seconds hard- 60 seconds easy - repeat 10 times)
Fartlek training
Alternating between stenous exercise and rest( jump rope, rest and burpees)
Interval training
Perform a number of different activities in a given sequence (push-ups- squats- chin-ups- lunges)
Circuit training
To overload our muscles gradually and safely (squat, powerlifting, Olympic lifting)
Weight training
Type of exercise training uses speed and force of different movements to build muscle power ( Involves jumping) Jump squats, jump rope
Plyometrics
Consist of alternating between high and low intensity exercise and a short period of rest (running upstairs vs walking) Burpees vs jumping jacks
High intensity interval training
Strengthen and stabilize core muscles, include abdominals, back, hips and glutes (planks, cruches, leg lifts )
Core training
Tabata work out examples
Renegade rows
Gobles squats
Butt kicks
Skaters
V-sits
HIITT Workout example
Butt kick
Mountain climbers
Skater
Lunge
Bicycle crunch
___ are like magnets that attract us to higher ground and new horizons
Goal
___ is possibility that fulfill the dreams
Goal
___ direct attention to important elements of the skills being preformed
Goal
___ foster the development of new learning strategies
Goal
3 types of goal setting
Process goals
Performance goals
Outcome goals
___ is the process of identifying something what you want to accomplish
Goal setting
___ is management technique that involves developing an action plan with targets for a team or individual
Goal setting
___ it is considered both a tool and a strategy implementation and performance management
Goal setting
___ Most effective performance enhancement strategy
Goal setting
___ part of MST- mental skills training
Goal setting
Mission statement
Types of goal setting
Vision statement
Type of goal setting
Big hairy audacious goal
Type of goal setting
Management by objectives
Type of goal setting
Balanced score board
Type of goal setting
S.M.A.R.T.E.R
Specific
Measurable
Achievable
Realistic
Time-bound
Exciting
Recorded
S.P.O.R.T
Specificity
Progression
Overload
Reversibility
Tedium
Means the special adaptation that is made to the type of demands being imposed
Specificity
Take the athlete onto higher level of fitness
Progression
Providing progressive heightening of the stressor to oblige the body to seek a higher status of adaptation
Overload
Indicates the situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced
Reversibility
Enjoyable form of training
Tedium
Modalities/supplementary exercise
Warm-up
Game based activity
Cool down exercise
Benefits: Develops cardio vascular capacity
Continuous training
Benefits: Develop aerobic capacity
Continuous training
Benefits: develop straightforward plan
Continuous training
2 types of continous training
Slow but long distance
High intensity and short distance
Benefits: Improve aerobic and non aerobic exercise
Fartlek training
Benefits: Burn calories
Interval training
Benefits: Build fitness
Interval training
Benefits: Improve running phase
Interval training
Benefits: Good for body training
Circuit training
No materials needed to perform
Circuit training
Benefits: Increase size of the body
Weight training
benefits: Strong muscle
Weight training
Benefits: Agility
Plyometrics
Benefits: Increased speed
Plyometrics
Benefits: Improve bone density
Plyometrics
Benefits: Improve stamina
H.i.i.T
Benefits: Keep heart healthy
HIIT
Benefits: Keep you younger
HIIT
Benefits: Improve spiral and postural control
Core training
Benefits: improve athletic performance
Core training
Benefits: Relaxation
Yoga
Benefits: Flexibility and circulation
Yoga
Benefits: improve stamina
HIIT
Any type of exercise that raises your heartbeat (walking, running, cycling, swimming, resisting exercise)
Cardio exercises
2 category of cardio vascular exercise
Heart rate
Exertion
Different ways to perform cardio vascular exercise
Steady state training
Circuit training
HIIT training
Training allows us to develop the fitness we choose in the way that we like
Fartlek training
Fusion of cardio and resistance exercise
Circuit training
The ability of the muscle to do moderate work over an extended period of time
Muscle endurance
___ is not possible; however, adding lean muscle raises the ___ metabolic rate and therefore burns more total body fats
Spot reduction
Basal metabolic rate
Continuous training benefits; (3)
- Develops cardio vascular capacity
- Develops aerobic capacity
- Develops straightforward plan
- Progressive overload
Fartlek training benefits; (2)
Improve aerobic and anaerobic fitness
Interval training benefits; (4)
Burn more calories
Build fitness
Improve the running phase
Time
Circuit training benefits; (4)
Suitable for all fitness
Good for body Toning
Burn higher level of calories
No need for special equipment
Weight training benefits; (4)
Strong muscle
Fight osteoporosis
Improve mental health
Increased size of skeletal muscle
Plyometrics benefits; (3)
Agility
Increased speed
Improve bone density
HIIT benefits; (5)
Improve stamina
Increased strength
Burn fats
Keeps heart healthy
Keeps you younger
Relieve stress
Core training benefits; (5)
Improve spinal and postural control
Help stabilize and align spine
Improve athletic performance
Reduce risk of injury
Tone the abs
Improve balance and stability
Yoga benefits; (5)
Relaxation
Increased flexibility
Increased respiration
Increased circulation
Self awareness
Tabata workout (same as HIIT) benefits; (5)
Improve stamina
Increased strength
Burn fats
Keep heart healthy
Keeps you younger
Types of goal setting (6)
- Mission statement
- Vision statement
- Big hairy audacious goal
- Management by objectives
- Balanced score card
- SMARTER
Major category of cardiovascular exercise (3)
High-impact cardio
No-impact cardio
Low-impact cardio
2 types of cardio training
Aerobic and anaerobic training
Permits the athlete to train at intensities close to V02 max for a greater amount of time than woud be possible in a single exercise season at a continuous high intensity
Interval training
Employed to develop power and explosive responsiveness uses the stretch shorten cycle (SSC)
Plyometrics
Designed to afford the body an Efficient workout with maximum benefits in a short amount of time, uses high intensity interval training to provide full workout
Tabata
Examples of Plyometrics
Split squat jump
Tuck jump
Jump squats
Burpee
Box jump
Cardio activity examples
Running
Jogging
Swimming
Cycling
Dancing
Brisk walking
Core training activity examples;
Planks
Leg lifts
Russian twist
Side bridge
Reverse crunches