Section 5: Exercise Technique and Training Instruction Flashcards
FITTE-VP principle
stands for “frequency, intensity, type, time, enjoyment, volume, and progression.”
What is VO_2max?
maximal amount of oxygen that an individual can use during intense exercise
What are 3 criterias for an activity to be considered an aerobic exercise?
- rythmic
- use large muscle groups
- be continuous in nature
Why has HIIT grown popular in recreational training?
popularity has grown within recreational fitness due to its compressed timeframe for achieving improvements in physical fitness and health when compared to continuous exercise methods
What’s the difference between intensity and effort?
When designing HIIT training programs, recognize that “effort” is a subjective measure (e.g., how hard I am pushing myself), whereas “intensity” is an objective measure (e.g., sprint time, load lifted), and they are not the same.
If a workout does not provide adequate recovery between intervals, then the intensity of the workout has to decrease, even if the individual’s effort is at a maximum.
What can be calculated and altered to change the stress applied during each HIIT workout?
Work-to-rest ratios
How long should a Tabata training session last?
A true Tabata workout session would only last 4 minutes.
Tabata format involves performing a maximal effort interval lasting 20 seconds, followed by only 10 seconds of rest
What’s the Tanaka formula?
208 - .7 * age
What’s another name for the heart rate reserve calculation?
Karnoven method
How do you calculate the Karnoven method?
(HR_max - HR_rest) * intensity + HR_rest
Define
lordotic
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine
Define
kyphotic
The normal curvature of the thoracic spine region, creating a convex portion of the spine
