Unit 4 Flashcards
What are the term is used for cardiovascular training?
Maximum heart rate
Target heart rate
Rate of perceived exertion
What are common term is used in resistance training
Set
Reps
, rest
one rep %
How to calculate your maximum heart rate
220-age=maximum heart rate
(Variation
What are the methods for examining exertion during exercise?
Talk test
RPE
Observation
How to determine a target heart rate
Maximum heart rate x (maximum heart rate aiming for)
What does nasty stand for?
Name of the exercise
Area and muscles utilised
Silent demonstration
Teaching points for the exercise
You’re a chance to give the client a turn
Why is it important to move your teaching position around the client?
What are skills and qualities of a good gym Instructor
Approachable and friendly
Effective communication and instruction skills
Good posture and technique yourself
Professional appearance
Sound knowledge
Willingness to learn
Adapter and open minded
What are verbal communication skills to explain exercises?
Teaching points
Voice tone, projection, and timing
Motivational language
Instructions and explanations
What are visual communication skills to best explain exercises to clients?
Body language and facial expressions
Demonstrations and techniques
Posture and alignment
What type of language to use when speaking to clients to get them to understand and exercise?
Interesting tone
Clear an audible voice
Easy to understand
User friendly language
Precise instruction
Simple terminology, avoid jargon
Focus on what to do rather than to avoid
Be positive
How to find target heart rate
Target heart rate =
Maximum heart rate(220-age)
Mine is 201
X Maximum heart rate aiming for
Example 60% level of excertion (0.6)
What is fitt
Frequency
how many times per week
Intensity
Level of exertion- maximum heart rate and rate of perceived exertion
Time
Duration of workout
Type
Continuous training
Interval training
FARYTLEK training
What is continuous training
Exercise performed steadily for period of time
Appropriate for beginners to cv training
30-60% of mhr for 60 minutes
Time and %MHR can be adjusted based on desired outcome
What are the minimum physical activity guidelines for healthy adults aged between 18 to 64 years?
150 minutes of moderate- intense, aerobic physical activity per week
75 minutes of vigourous intensity, aerobic, physical activity per week 
What are the general guidelines when programming a general endurance program for a client?
Frequency 2 to 3 times a week
Intensity less than 67% of the one rep max
2 to 3 sets and reps between 12 to 20
Rest 0 to 60 seconds
What are the general guidelines on programming a hyper trophy program?
What frequency 2 to 3 times a week
Intensity, 60-85% one rep max
3 to 6 sets and reps between 6 to 12
One- two minutes of rest
What are the general guidelines for strength programs?
Frequency 2 to 3 times a week
Intensity greater than 85% one rep max
2 to 6 sets and reps between one to 5
Rest 3 to 5 minutes in between times
What are the three types of cardiovascular training?
FARTLEK
CONTINUOUS TRAINING
Interval training
What are the three types of flexibility techniques?
Static stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation
What variables can be used to adapt and exercise program?
Equipment/environment use
Body position of the client
Base of support
Speed of movement
Range of movement
Direction of movement
Complexity of movement
What is the periodisation program?
Micro cycle
Meso cycle
Macrocycle
What are alternative environments to the gym?
Workplace
Park
Trails
Green gyms
Studios
Gardens?
Open countryside
Clients home
Road
Running track
Sports pitch
Swimming pool?
Sports hall
Beach
What affects the clients ability to recover?
Age
Nutritional status
Sleep
Stress
Gender
What are symptoms of overtraining?
Decrease concentration,
overly agitated or moody
Poor coordination /perform reduction
Poor sleep and excessive fatigue
Increase perceived effort in training
Low motivation for exercise
Coughs colds, and general illness
Psychological stress
Depression symptoms
What is the classification system of rate of perceived exertion?
Zero rest
1-2 very easy
3 moderate
4 somewhat hard
5-6 hard
7-9 very hard
10 very very hard
What are the classifications of the talk test?
Light-easy conversation
Moderate -brief sentences
Vigourous -few words only
High-intensity -barely able to talk
What are the different heart rate training zones?
Very easy-50 to 60% HRMax
Easy -60 to 70% HRMax
Moderate -70 to 80% HRMax
Hard -80 to 90% HRMax
Maximum -90 to 100% HRMax
What are the benefits of facts of training and 50 to 60% heart rate Max zone
Since this zone is low intensity it enhances recovery
What are the benefits and effects of training in a 60 to 70% heart rate maximum zone
This zone helps improve general endurance and fat burning as well as being, relatively easy work
What are the benefits and effects of training in a 70 to 80% heart rate maximum zone
The zone improves cardiovascular efficiency and aerobic capacity at a moderate level
What are the benefits and effects of training in 80 to 90% heart rate maximum zone
Improves lactic acid tolerant and enhances cardiovascular capacity
What are the benefits of training in the 90 to 100% heart rate maximum zone
Maximum capacity effort increases from pace and create a lot of lactic acid
What are physical signs of physical exertion?
Technique diminishing
Redness and sweating
Breathlessness
Facial expression showing difficulty
What are the benefits of warming up?
Cardiovascular system preparation, and Vasodilation
Enhanced metabolic processes and energy system preparation
Enhanced range of motion in muscles as well as connective tissue
Improve joint lubrication in preparation for movement
Warmer muscles in over a body temperature muscles contract better when warm
Smoother movement
Through neural, recruitment
Higher force production based on Prepatory recruitment
Mental and physical preparation for the session ahead
Increased muscle elasticity in the muscle tissues

What should a warmup include?
Dynamic stretches for the muscle and movement patterns used in the workout
Mobility exercises for the joints that will be utilised most
Nervous system, Prepatory drills for the movement patterns to follow
Exercises that mimic the skills of the coming workout
What is the difference between a general and specific warmup?
A general warmup is about raising the heart rate, without raising specific joint lubrication or muscle preparedness,
The specific warmup includes movement prep to enhance neuromuscular, pathways and prepare ROM This insures movement patterns, having practice by the muscle and nervous system before adding weights
What do dynamic stretches target?
Dynamic stretches focus on Putting the muscles through a full, and specific range of motion based on the demand of the session ahead
What are some examples of dynamic stretches?
Lunges and squats
What do mobility exercises target?
Ensuring joints have adequate range of motion and enhanced synovial fluid production ahead of the workout
What are examples of mobility exercises?
Shoulder rows and arm swings
What is the difference in intensities of a warmup versus a cool-down
a warmup is performed with gradual, increasing intensity with the go to increase temperature like flow and synovial fluid production
Accordion is performed with a gradual reduction in intensity aimed at returning the body to its previous state of heart rate, breathing rate, and to prevent blood pooling and DOMs
What is doms
Delayed onset muscle soreness
What are the benefits of doing pulse lowering exercises and why would you do them?
More important to do if an exercise has been intense. This allows for gradual lower intensity to return the heart rate and breathing to normal.
This decreases the chance of potential blood pooling issues and starts flushing away any by products created from the session of training
