Learning aim D

Question 1

Vo2 Max

Answer 1

the maximum amount of oxygen that can be taken in by and used but the body.

Question 2

Epinephrine

Answer 2

a chemical in the body responsible for the fight or flight response

Question 3

Norepinephrine

Answer 3

a chemical in the body which works along side epinephrine to repel the body for fight or flight

Question 4

Cardiac output

Answer 4

the volume of blood pumped out of the left ventricle in one minute

Question 5

Stroke Volume

Answer 5

the volume of blood pumped out buy the left ventricle in one heartbeat

Question 6

Benefits of aerobic endurance

Answer 6

to manage or lose their weight by reducing their body fat content, is reduced because training results in increased levels of hormones epinephrine and norepinephrine which then help with the break down of fat to be used ass a energy source, improve cardiac output and stroke volume

Question 7

Maximum heart rate

Answer 7

220 - age
60%-80% aerobic
80%-100% anaerobic

Question 8

Warm up or cool down

Answer 8

50% unfit person who stars training

Question 9

active recovery zone

Answer 9

60% removing waste products, recovery rate, good for next step who those new aerobic training

Question 10

fat burning zone

Answer 10

60-70% progression for people who have increased fitness, for long endurance events continuous

Question 11

target heart rate zone

Answer 11

60-75% greatest benefit for cv health and used for improving the body’s ability to use fat as an energy source

Question 12

aerobic fitness zone

Answer 12

suitable for more trained athletes

Question 13

Peak performance zone

Answer 13

80-90% geared towards competitive sport, helps develop anaerobic threshold, often use them, methods such as fartlek and interval training

Question 14

anaerobic threshold

Answer 14

80-100% body produces energy through anaerobic energy systems, blood lactate levels increase, high experienced athletes

Question 15

Continuous training

Answer 15

steady state or long slow distance training, intensity = 70% or less Vo2 max, long distance athletes, beginners, recovering from injury, not sport specific, higher risk of injury as repeated over long time

Question 16

fartlek training

Answer 16

intensity changes through terrain, speed or gradient e.g. sand vs grass, sport specific, improves muscular endurance, change of direction, proprioception, boredom

Question 17

interval training

Answer 17

athletes perform a work period followed by rest period, before completing another work period, improves aerobic and anaerobic, reps, sets, number of intervals, duration of work and rest, improves speed, work anaerobically, advanced athletes

Question 18

reps

Answer 18

how many times you perform an exercise

Question 19

sets

Answer 19

how many times you repeat that exercise for the set number of reps

Question 20

circuit training

Answer 20

number of different exercises are organised around a room, each station is a different activity, improves aerobic endurance, muscular endurance, strength or all 3

Question 21

how can you increase progression and overload

Answer 21

decrease rest periods, increase number of stations, increase time spent at each station, shorten rest between exercises

Question 22

Muscular strength

Answer 22

the ability of a specific muscle o muscle group to exert a force in a. Singular muscle contraction, high weight, low reps and high set count, 1 rep max, large muscle groups 5-8 sets, small muscle groups 4-6 sets, 75-100% at 1 rep max, 6-10 reps, 2-4 minutes, fast twitch

Question 23

Muscular endurance

Answer 23

the ability of a specific muscle or muscle groups to make repeated contractions of a significant period time, high reps, low weight, 15-30 reps, 4-6 sets, 40-60% 1 rep max, 30-60 seconds rest