SOC 5+6:

Question 1

How do you work out your maximum heart rate?

Answer 1

220 - your age

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

How would a forward in football use specificity to train?

Answer 5

A forward in football could train what runs they could make to overall improve their performance

Question 6

How would a boxer use progressive overload?

Answer 6

They would gradually increase the weight they are lifting over many sessions to build up strength

Question 7

How would someone starting to lift not use a proffesional’s training programme?

Answer 7

This could cause injury and would be too hard for the lifter so wouldn’t meet their personal needs

Question 8

What does FITT stand for?

Answer 8

Frequency
Intensity
Time
Type

Question 9

What does the F mean in fitt?

Answer 9

Frequency : how often you train

Question 10

What does the I mean in fitt?

Answer 10

Intensity : how hard you train

Question 11

What does the T mean in fitt? ( first one )

Answer 11

Time : how long you train for

Question 12

What does the T mean in fitt? ( second one )

Answer 12

Type : what type of method of training you do ( fartlek )

Question 13

What does RRRO stand for

Answer 13

Rest
Recovery
Reversibility
Overtraining

Question 14

Why is rest and recovery important

Answer 14

Is enables your body to repair, and strengthening itself between workouts leading to adaptation

Question 15

What happens if you dont rest or recover

Answer 15

You could get injured or burnt out and get sick

Question 16

Rest

Answer 16

The period of time allocated to recovery

Question 17

Recovery

Answer 17

Repair or damage to the body caused by training or competitions

Question 18

Adaptations

Answer 18

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

Question 19

Overtraining

Answer 19

Training beyond your bodies’ ability to recover

Question 20

Reversibility

Answer 20

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

Question 21

Why are thresholds of training important?

Answer 21

They set levels for people to train at that are safe and also effective to improve fitness and prevent injuries

Question 22

What is your aerobic training threshold?

Answer 22

60-80 % of your maximum heart rate

Question 23

What is your anaerobic target zone?

Answer 23

80-90% of your maximum heart rate

Question 24

Why is the karvonen formula important?

Answer 24

More sofisticated way of finding out your aerobic or anaerobic training zones

Question 25

How do you work out your karvonen formula?

Answer 25

You start by taking your age away from your maximum heart rate . Then you subtract this from your resting heart rate. Then you find 60% of this and then 80% of this. Then add back on your resting heart rate to both of your final answers