Soc 5: Rest, Recovery, Overtraining and Thresholds of Training

Question 1

Recovery

Answer 1

The time required to repair to the body caused by training or competition.

Question 2

Reversibility

Answer 2

Losing fitness level when you stop exercising

Question 3

Overtraining

Answer 3

Occurs when you train beyond body’s ability to recover

Question 4

Rest

Answer 4

The period of time allocated to recover

Question 5

What are the thresholds of training?

Answer 5

Thresholds are set for people to train at that are effective but still safe. Work done above the threshold could cause injury and work below can cause little impact to fitness

Question 6

What are the 2 ways of establishing your training threshold?

Answer 6

• Calculating your aerobic target zone

- using the Karvonen Formula

Question 7

How would you calculate aerobic and anaerobic target zone?

Answer 7

For aerobic training these limits are 60-80% of your minimum heart rate. For Anaerobic training they would usually be around 80-90% of you minimum heart rate.

Question 8

What is the Karvonen Formula

Answer 8

The Karvonen formula is a much more sophisticated way of working out an individuals optimum heart rate. This formula uses your Resting heart rate which is a good indicator of general fitness.

Question 9

What is the Karvonen formula

Answer 9

220 - Age = MHR (Maximum Heart Rate)
MHR - RHR= HRR (Heart Rate Reserve)
(HRR x Intensity) + RHR =THR + RHR =Optimum Heart Rate