Soc 5

Question 1

Specificity

Answer 1

Matching training to the requirements of an activity/sport

Question 2

Progressive overload

Answer 2

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

Question 3

Individual needs

Answer 3

Matching training to the requirements of an individual

Question 4

How do you work your maximum heart rate

Answer 4

220 - your current age

Question 5

What would a 16 yr olds maximum heart rate be?

Answer 5

204

Question 6

Give an example of specificity

Answer 6

A marathon runner must concentrate on cardiovascular fitness over very long distances

Question 7

Give an example of progressive overload

Answer 7

In the gym by gradually increasing the amount of reps and sets

Question 8

Give an example of individual needs

Answer 8

Trying to improve a weakness in your performance

Question 9

what does FITT stand for?

Answer 9

Frequency, Intensity, Time, Type

Question 10

Frequency

Answer 10

Frequency means now often you train.

Question 11

Intensity

Answer 11

Intensity means how hard someone trains.

Question 12

Rest

Answer 12

The period of time allocated to recovery

Question 13

Adaptation

Answer 13

Your body’s response to training and how your body changes to cope with new activity.

Question 14

Recovery

Answer 14

Repair of damage to the body caused by training or competition

Question 15

Overtraining

Answer 15

is when an athlete doesn’t adequately recover after repetitive intense training

Question 16

Why is rest and recovery important?

Answer 16

It is important to rest and recover as this gives you body time to recover, repairing and strengthening itself between workouts.

Question 17

what is muscular hypertrophy

Answer 17

The muscles in the body being torn during a workout and being rebuilt overtime building muscle

Question 18

Reversibility

Answer 18

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

Question 19

When does Reversibility occur?

Answer 19

It happenes after an individual stops training for an extended period of time (2 weeks) after things such as injury or illness

Question 20

Thresholds of training

Answer 20

Thresholds set levels for people to train at that are effective but still safe

Question 21

Why are thresholds of training important

Answer 21

Levels that are effective but still safe. Work done below will have little impact on improving fitness. Work done above is much more risky

Question 22

What is a target zone

Answer 22

The range where you want your heart rate to be to achieve the best impact on the CV system

Question 23

What is an individuals anaerobic training zone

Answer 23

An individuals anaerobic training zone would usually be 80%-90%.

Question 24

How do you find your maximum heart rate

Answer 24

MHR = 220 - (the persons age)

Question 25

How do you find out the aerobic target zone

Answer 25

60% = (60x204) divided by 100 = 122.4
80% = (80x204) divided by 100 = 163.2

Question 26

Why is the karvonen formula important

Answer 26

A more sophisticated way of working out an individual’s training zone

Question 27

How do you work out your karvonen formula

Answer 27

Firstly you get 220 - (your age), then you need to, from that number, minus your resting heart rate. Then you find 60 and 80 percemt of tose numbers.