SOC 5

Question 1

How do you work out your maximum heart rate ?

Answer 1

220 - Your Age = Maximum Heart Rate

Question 2

Specificity

Answer 2

Matching training to the requirements of an activity / sport

Question 3

Progressive overload

Answer 3

Gradually increasing the amount of overload to gain fitness without the risk of injury

Question 4

Individual needs

Answer 4

Matching training to the requirements of an individual

Question 5

Give an example of progressive overload

Answer 5

Progressively adding weights or reps to an exercise

Question 6

Give an example of specificty

Answer 6

A striker in football would need to practice change in pace and speed

Question 7

Give an example of individual needs

Answer 7

Knowing your baseline data for fitness can help you improve an area of weakness

Question 8

Frequency

Answer 8

How often you train

Question 9

Intensity

Answer 9

How hard you train

Question 10

What does FITT stand for ?

Answer 10

Frequency, Intesity, Time, Type

Question 11

Type

Answer 11

The method of training used to acheive particular goals

Question 12

Time

Answer 12

How long each training must last in order to acheive improvment

Question 13

Aerobic Threshold

Answer 13

Exercising at 60-80% of your maximum heart rate

Question 14

Why is rest and recovery important ?

Answer 14

As you rest your body has time to recover, repairing and strengthening itself between workouts

Question 15

What is Muscular hypertrophy ?

Answer 15

The muscles in the body being torn and rebuild stronger to adapt

Question 16

What does frequency overlap with ?

Answer 16

Rest and recovery

Question 17

What is adaptation ?

Answer 17

Your bodys response to training and how your body copes with new activity

Question 18

What is rest ?

Answer 18

The period of time allocated to recovery

Question 19

What is overtraining ?

Answer 19

When you train beyond your bodys ability to recover

Question 20

What is reversibilty ?

Answer 20

Gradually losing fitness instead of progressing or remaining at the current level

Question 21

What is overtraining ?

Answer 21

Training beyond you bodys ability to recover

Question 22

Why are thresholds of training important ?

Answer 22

They are important because it sets levels which people train at to gain fitness without the risk of injury

Question 23

What is your aerobic Target Zone ?

Answer 23

Aerobic target zone is the range which you want your heart rate to be at as your exercise to acheive the best impact on your cardiovascular system.

Question 24

What percentage would your MHR be at during anaerobic training ?

Answer 24

80 - 90%

Question 25

How do you calculate an aerobic target zone ?

Answer 25

60% = (60x204) / 100 = 122.4
80% = (80x204) / 100 = 163.2

Question 26

What is the Karovnen formula ?

Answer 26

A sophisticated way of finding out your aerobic and anaerobic training zone

Question 27

How do you calculate karvonen formula ?

Answer 27

220-Age = X
X - RHR = Y
Y x 0.6% = Z
Y x 0.8% = W
Z+RHR = 0.6%
W+RHR = 0.8%