Term Test 2 Flashcards
“Cookie cutter” mentality
Considerations: fitness level, age, health
Too many other variables to consider
Modes of exercise
Type A: minimal skill
Type B: average fitness level
Type C: require skill
Type D: recreational activities
Training methods
Continuous- low to moderate intensities
Discontinuous- series of low to high intensity bouts
Circuit training
Main energy for muscle contractions?
Rate of ATP generation
Fuels/by-products
Interval training
Bioenergetic adaptations for more efficient energy transfer
High-intensity interval training
Brief repeated bouts of high-intensity exercise with recovery periods
Combination Training
Adds aerobic training to enhance recovery
Principle of Overload
In order to produce improvements in the physiological systems they must be beyond what the individual is accustomed to
Principle of Progression
Initial Conditioning- 1-6 weeks
Improvement- 4-8 months
Maintenance- preserving fitness levels
Recovery Principles
Good eating and sleeping habits so the body can rebuild
Intensity determines how much recovery time you’ll need
Everything we gain is during recovery
Principle of Symmetry/Balance
Left and right sides
Internal/external rotations
Are all fitness components being addressed?
Safety Principles
Shouldn’t feel pain, fatigue
Proper equipment
Consistency/adherence
Working out when you can, morning
Consistency and working with partners
Principle of Variety
Boredom
Vary the speed and type of muscle contraction and the equiptment
warm-up designs
General movements
Dynamic stretches
Specific movements
All 5-10 minutes
RAMP protocol
Raise: elevate body temp
Activate and mobilize: actively move through a range of motion
Potentiate: perform sport-specific activities
Warm up considerations
Activation, stretching, mental prep, intensity understanding
Test administration health and safety conditions
High heat and humidity, signs and symptoms of health problems, health status of athletes before, during and after PA
Cooling down!
Purpose of health-related physical fitness testing
Collecting baseline data and educating people about their present health-fitness status
What is VO2 max?
The maximum rate of oxygen your body can use during exercise
What is 1 MET equal to?
3.5 ml/kg/min
Pace/tempo training
Steady pace training- 20-30 minutes of continuous training
Long distance training
Training distance greater than race distance (30 mins to 2 hours)
Fartlek Training
Combines other methods of training
Tanaka formula
HRmax = 208-0.7 x age
