Methods Of Training Flashcards
What’s progressive overload
Gradual increase of training
What are 7 methods of training
Fitness classes Fartlek continuous plyometrics weight/resistance circuit and interval
Pro and con of continuous
No equipment needed, can be boring
Pro and con of fartlek
No equipment or facilities, safe route not always easy to find
Pro and con of circuit training
Variety of stations creates interest, can take time to set up and put away
Pro and con of interval training
No equipment needed, boring
Pro and con of plyometric training
Can be completed with no equipment, can cause injury with wrong technique
Pro and con of weight/ resistance training
Easily adapted for muscular endurance or strength, free weights can need a spot
6 fitness classes and what they are/ what improve
Aerobics - cardiovascular endurance different types - 30-60 mins
Body pump - muscular endurance/ strength use of barbells
Pilates - flexibility strength and balance exercises done on a mat focus on core
Yoga - same as Pilates lower intensity includes relaxation phase
Spinning - cvf and me, continuing to cycle with an instructor, change of pace
What are the 3 phases of warm up
Pulse raiser, stretching, drills
Reasons for warmup
Physically and mentally prepares, increase oxygen delivery to muscles, reduces chance of injury
2 phases of cool down
Light exercise- e.g. jogging
Stretching
Reasons for cool down
Removal of lactic acid, removes waste products helps bring breathing and heart rate down removes stiffness after exercise
How to get strong bones and what does it develop
Reduced chance of osteoporosis (bone disease) by taking part in weight baring activities, e.g. walking / running
How to reduce chance of chd and stroke
Reduced cholesterol (blood fat) and lowering blood pressure
How to reduce chance of obesity
Burning excess calories while exercising
How to improve emotional health
Regular physical activity
How does exercise improve emotional health
Increase in serotonin (feel good chemical in body ), takes mind off any problems and enjoyment. Reduces boredom. Can cause loss of weight if previously overweight.
How to improve social health through exercise
Join a club / team to make new friends increased social activities
Negative effect of training to Social health
Too much exercise can leave you with not much time to spend with family and friends
What’s a sedentary lifestyle
A lifestyle where there is limited or no physical activities
Health risks caused by sedentary lifestyle
Heart diseases - high blood pressure
Type 2 diabetes - not burning calories
Poor fitness
What does overweight mean
Weigh more than the expected person for height / sex
What does overfat mean
More body fat percentage than should have
Difference between overfat and overweight
Overweight is not harmful unless accompanied by being overfat as could be due to high muscle percentage. Overfat can cause problems like high blood and cholesterol levels. Can be overfat but not overweight
What does obese mean
Term to describe people who are very overfat - where body fat has increased to level that’s seriously unhealthy.
What can being overweight cause
Mobility issues, type 2 diabetes, depression and heart disease
What does a balanced diet mean
Eating right amounts of foods in enabling us to work and exercise properly
What can not eating right amounts of food cause
Health issues such as scurvy
What’s the energy balance
Balance between calories burned and calories taken in if balance is unbalanced on each side can cause over/underweight
What are the three macronutrients
Protein
Carbohydrates
Fats
Example of foods from carbs and what carbs do and ratio to macronutrients
Bread, pasta, potatoes, rice
Eaten in greatest quantities of macronutrients
Energy for respiration
Foods from fats percentage compared to other macronutrients and what they do
Butter, oils, fatty meats, and fried food, Energy store, smallest percentage
Foods from protein percentage compared to other macronutrients and what they do
Cheese, milk, eggs, fish, lean meat
Growth and repair
Smallest percentage
What do smart targets stand for
S - specific
M - measurable
A - achievable
R - relevant
T - time bound
What do smart targets represent
Different aspects of goal setting to ensure your goals are overall well rounded
