Physical Activity Flashcards
What is ParQ?
Physical Activity Readiness Questionnaire - before starting an exercise programme you must do PARQ as it has questions relating to whether an individual is ready to take part.
How can components of fitness be measured?
12min cooper run - cardiovascular fitness Hand grip strength test - muscular strength Sit and reach - flexibility Harvard step test - muscular endurance Illinois agility run - agility Standing stork - balance Sergeant jump - power Ruler drop - reaction time 30m sprint - speed Alternate ball toss - coordination
What are the principles of training ?
Specificity - matching training requirements to activity
Progressive overload - gradually increase the amount of effort of overload fitness improvements occur
Rest and recovery - period of time allowed after recovery and the time required to repair damage in body
Reversibility - any adaptations which take place because of training will be reversed.
Individual needs - matching training requirements of the individual
What are Smart goals?
Specific - knowing what the goal is
Measurable - knowing when and if the goal is achieved
Achievable - being able to complete the goal
Realistic - it’s achievable with your level of fitness
Time bound - having a time period to complete the goal
What are the 6 training methods?
Interval training Fartlek training Continuous training Circuit training Weight training Cross training
Define aerobic fitness
With oxygen
Define anaerobic fitness
Without oxygen
Define heart rate
HR is the number of times that the heart beats per min
Define Resting heart rate
RHR is the heart at rest after exercise
Define maximum heart rate
220-age
What is meant by the term target zone and how can it be worked out?
Target zones mean 60-80% of maximal capacity.
Define recovery rate
Recovery rate means how long it takes for a persons heart rate to return to its resting level after a training session.
