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EREPS Level 3 Fitness Instructor > Principles of Fitness > Flashcards

Principles of Fitness Flashcards

1
Q

Health Related Physical Fitness Components

A

Cardiovascular endurance, body composition, muscular strength, muscular endurance, flexibility

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2
Q

Skill Related Physical Fitness Components

A

Agility, coordination, balance, power, reaction time, speed

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3
Q

Define Training Theory

A

Deliberate, systematic, gradually increasing functional load with the aim of improving a performance goal

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4
Q

Requirements of Training

A

Systematic, regular, purposeful

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5
Q

Aspects of Training

A

Physical, mental, tactical, technical

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6
Q

5 Basic S’s of Training (physical aspects)

A

Strength, speed, suppleness, stamina, skill

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7
Q

Principles of Training

A

Overload of at least one FITT factor, Specificity, Law of Diminished Returns, Reversibility, Regularity, Continuity, Individual Responsiveness

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8
Q

Rules of Training

A

Specificity, Progression, Gradual, Variation, Continuity, Fatigue

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9
Q

FITT Factors

A

Frequency, Intensity, Time, Type

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10
Q

Types of Strength Training

A

Endurance Locally, Intensive Interval, Extensive Interval, Repetition

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11
Q

Training Type for muscle endurance

A

Endurance Locally
30% 1RM
>30 reps

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12
Q

Training Type for muscle building/hypertrophy

A

Intensive Interval
55-80% 1RM
15-16 reps

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13
Q

Training Type for Strength Endurance

A

Extensive Interval
30-55% 1RM
20-30 reps

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14
Q

Training Type for Power/Strength

A

Repetition Method
85-95% 1RM
2-5 reps

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15
Q

Equation for Volume of Resistance Exercise

A

work performed = reps x load

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16
Q

Equation for Muscle Stress

A

reps x %1RM x sets

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17
Q

Rest Times for Resitance Training

A

Strength - 2-5 mins
Power - 1.5-5 mins
Hypertrophy - 1-3 mins
Endurance - 0.5-1min

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18
Q

1RM Test

A

Select a weight for 10 comfortable reps
Count reps able with that weight with good form
Look in table for % for the rep count
100/% x test kg = 1RM

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19
Q

Types of Aerobic Training

A

Endurance/Stamina, Intensive Endurance, Extensive Endurance, Intensive Interval, Extensive Interval

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20
Q

Aerobic Training for VO2 max

A

Intensive Endurance
70-85% HR
20-60mins

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21
Q

Aerobic Training for Fat Burning

A

Extensive Endurance
60-70% HR
20-60 mins

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22
Q

Aerobic Training for Speed Training

A

Intensive Interval
80-95% HR + 50-65%HR rest
20-40 mins

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23
Q

Aerobic Training with intervals

A

Extensive Interval
70-85% HR + 50-65% HR rest
20-40 mins

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24
Q

Benefits for Continuous Aerobic Training

A

Better adherence and better for fat loss

25
Q

Benefits for Interval Aerobic Training

A

Less feeling of fatigue, develops a higher intensity, efficient and extendable

26
Q

Max HR estimate

A

220-age

27
Q

Karvonen Formula

A

HR max - HR rest = HR reserve

(HR reserve x % intensity goal) + HR rest = HR target for the intensity goal

28
Q

Loading Patterns for Resistance Training

A

Pyramid, Reverse Pyramid, Double Pyramid, Skewed, Flat

29
Q

Sets for Resitance Training

A

Basic Set, Sets to Failure, Forced repetitions, supersets, compound sets, Circuits

30
Q

Periodisation for Aerobic Training

A

Traditional, Reverse, Undilating

31
Q

Strength Group Training

A

Intensive Interval Circuit
70-80% 1RM
8 reps
2-5min breaks

32
Q

Muscle Endurance Group Training

A

Extensive Interval Circuit
50% 1RM
20 reps
30 secs rest

33
Q

Cardio Group Training

A

Cardio Circuit
60-80% HR
45-60 min total
no rests

34
Q

Types of Flexibility Training

A

Corrective, Active, Functional

35
Q

Corrective Flexibility Training

A

Enhances motion and correct imbalance
Self-myofascial release
Static stretching

36
Q

Active Flexibility Training

A

Neuromuscular efficiency and extensibility of tissues
Self release
Dynamic stretching

37
Q

Functional Flexibility Training

A

Soft tissue extensibility and optimal neuromuscular control

Dynamic stretching

38
Q

Dynamic Stretching

A

Use momentum and no force beyond ROM

Good to prepare for specific movements

39
Q

Static stretching

A

Gradual stretch to the limit of ROM with control

40
Q

Active Method Stretching

A

Use agonists voluntarily with no assistance

41
Q

Active-Assisted Stretching

A

Stretch farther than ROM

42
Q

Passive Stretching

A

Using assistance to stretch fully

43
Q

Passive-Active Stretching

A

Using assistance but holding the final position voluntarily

44
Q

Metabolic benefits to warming up

A

Energy sources increase so body’s capacity increases

45
Q

Cardiovascular benefits to warming up

A

Increase blood flow, pressure, velocity
Optimal nutrient and waste movement
Lower affinity of O2 to myoglobin

46
Q

Respiratory benefits to warming up

A

Faster deeper breathing to avoid airway constriction

47
Q

Musculoskeletal benefits to warming up

A

Muscle fibres better supplied
Less muscle viscosity so more movement
Tendon/Ligament elasticity
More water retention so greater shock absorbance

48
Q

Nervous system benefits to warming up

A

Receptors more sensitive so better reaction time and improved coordination

49
Q

4 Phases of GAS (general adaptation syndrome)

A
  1. Alarm phase (lower homeostasis = less capacity)
  2. Compensation (homeostasis to normal)
  3. Supercompensation (higher performance)
  4. Involution (lower capacity if next performance delayed)
50
Q

Results of Resistance Training

A

Improved inter-muscular coordination (more muscle units)
Improved intramuscular coord. (coop. between)
Increase ligament, bone, tendon strength
Hypertrophy
Increase conc. of ATP, CO and glycogen
Higher resting metabolism (more type 2a)

51
Q

Results of Endurance Training

A 
Normalise blood pressure
Improved sugar and oxygen absorption
Increase in good cholesterol
Decrease total cholesterol
Improved heart function
Decrease body fat
52
Q

Delayed Onset Pain

A

24-48 hours after exercise
Pain, swelling, redness
Caused by hairline cracks in connective tissue and cell membranes

53
Q

Recovery time for ATP

A

70% after 30s, 100% after 3-5min

54
Q

Recovery time for CPr

A

84% after 2m, 97% after 8 min

55
Q

Inertial Force

A

Fi

56
Q

Gravity Force

A

Fz

57
Q

Normal Force

A

Fn

58
Q

Muscle Force

A

Fsp

59
Q

Momentum

A

Length of lever x Force

EREPS Level 3 Fitness Instructor (8 decks)

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