training methods

Question 1

benefits of a warm-up

Answer 1

• increase muscle temperature
• increase muscle elasticity
• reduce risk of injury

Question 2

benefits of a cool-down

Answer 2

• quicker removal of metabolic by-products
• returns the body back to pre-exercise state
• maintain elevated levels of oxygen to the muscles

Question 3

long interval training

Answer 3

run @70% max HR
1:1
3 mins work: 3 mins rest
800m
2 sets 2 reps
3 mins rest b/t sets

Question 4

long interval training benefits

Answer 4

• develops LIP

Question 5

plyometrics training benefits

Answer 5

• the stretch-shortening cycle improves the muscle contraction speed

Question 6

warm-up

Answer 6

5 min jog @60% MHR
Dynamic stretches
- open gate
- close gate
- high knees
- butt kicks
- hamstring sweeps
5 reps, 2 sets
@3/4 RPE

Question 7

cool down

Answer 7

5 min job @60% MHR
Static stretches
- quadricep stretch
- calf stretch
- hamstring stretch
- bicep stretch
- tricep stretch
hold for 20 secs
@3/4 RPE

Question 8

continuous training

Answer 8

run @70% max HR for 20 mins

Question 9

benefits of continuous training

Answer 9

it is a repetitive continuous movement allowing for a continuous oxygen usage

Question 10

fartlek training

Answer 10

run @70% max HR for 1 minute
surge @85% max HR for 30 seconds

Question 11

benefits of fartlek training

Answer 11

• evokes a response from the anaerobic systems as well as the aerobic system

Question 12

HIIT training

Answer 12

cycle @90% max HR for 60 secs
rest @70% max HR for 60 secs
1:1
10 reps 3 sets
3 mins rest b/t sets

Question 13

HIIT training benefits

Answer 13

• more time efficient but can achieve similar health benefits including decreased blood pressure
• improve LIP

Question 14

short interval training

Answer 14

run @95% max HR
1:5
10 secs work:50 secs rest
100m
3 sets 6 reps
3 mins rest b/t sets

Question 15

intermediate interval training

Answer 15

run @85% max HR
1:3
30 secs work:90 secs rest
200m
2 sets 6 reps
3 mins rest b/t sets

Question 16

intermediate interval training benefits

Answer 16

• develops lactate intolerance

Question 17

resistance training

Answer 17

MP:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@50% 1RM
3 reps, 3 sets
3 mins rest b/t sets

MS:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@80% 1RM
2 reps, 3 sets
3 mins rest b/t sets

ME:
5 lower and upper body exercises
- leg press
- shoulder press
- back squat
- deadlift
- bench press
@40% 1RM
15 reps, 2 sets
2 mins rest b/t sets

Question 18

plyometrics training

Answer 18

5 lower and upper body exercises
- skipping
- medicine ball slams
- plank jacks
- box jumps
- clap push-ups
@90% max HR
3 sets, 3 reps
3 mins rest b/t sets

Question 19

critique

Answer 19

• can sit on fence: effective, not effective, somewhat effective
• positives
• negatives
• ways to improve

Question 20

evaluate

Answer 20

• make an overall judgement
• positives
• negatives