Personal Fitness and Training

Question 1

VO2 Max

Answer 1

the maximum amount of oxygen your body can transport and use during exercise
*measured as the amount of oxygen you can use per min

Question 2

Training Methods (6)

Answer 2

Periodization - the breakdown of the overall training plan into distinct training periods in an attempt to maximize performance at peak times and to reduce the risk of injury and mental burnout

Concurrent Training - Different types of training simultaneously using multiple energy systems, maintains and improves lean muscle mass and decreases fat

Internal Training - Based on the idea that the body’s energy systems can make both aerobic and anaerobic gains, not only by steady, uninterrupted exercise but also by alternating periods of time exercise with periods of recovery within the same workout

Fartlek Training - Same basic goals of interval training but without rigid numerical contents. Emphasis on alternating intense bursts of effort within recovery periods

Resistance Training - Most common form of resistance training is weight-lifting, can lead to increase in muscles mass, flexibility and range of motion

Plyometrics Training - an intense, advanced form of exercise the muscles are first stretched, then contracted

Question 3

ATP - CP

Answer 3

Body’s energy currency
energy is released when the trailing phosphate bond is broken (it then becomes ADP - adenosine diphosphate + phosphate + energy)

Question 4

Anaerobic system

Answer 4

Occurs without oxygen and occurs relatively quick in the middle fibre utilizing chemicals quick in the muscle fibre utilizing chemicals and enzymes readily available. Used for powerful but short-lived physical actions

Question 5

Aerobic System

Answer 5

Occurs with oxygen inhaled from the lungs, includes breakdown of; glucose, fats, protein Ex: Endurance events

Question 6

Sensorimotor Stage

Answer 6

0-2 years old
infants demonstrate the ability to crawl but cannot read
7-9 months children develop the ability to use their memory

Question 7

Pre-operational Stage

Answer 7

2-7 years old
demonstrate intelligence in the use of symbols, such as letters, numbers, and pictorial representations of te real life object
able to speak
unable to understand someone else’s point of view

Question 8

Concrete Operational Stage

Answer 8

7-11 years old
logical thinking develops
understands the concept of conversation
begin to develop empathy

Question 9

Formal Operational Stage

Answer 9

11-15 years old
demonstrate the ability to solve more complex problems using logic
being thinking of social issues and identify their own identity and appearance

Question 10

Fitts and Posner’s Stages

Answer 10

Cognitive Stage - large number of errors in performance, they may know that they are doing something wrong, but does not know how to improve or fix it.

Associative - Errors are less and less gross in nature, learner concentrates of refining the skill, can detect some of their own errors.

Autonomous - learner moves into this stage only after much practice and experience, can detect own errors and make proper adjustments

Question 11

Open and Closed motor skills

Answer 11

Closed - performed in an unchanging environment, the movement forms the goal of the skill. E.x bowling, golf, archery, weightlifting

Open - performed in a constantly changing environment performer must act upon the stimulus according to the action of the stimulus. E.x Squash