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21 Cards in this Set
- Front
- Back
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What are the 3 components of fitness? What do they mean?
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1. Physical Activity - any movement of the body produced by muscle resulting energy,
2. Exercise - planned, structured, and repetitive physical activity 3. Fitness - performing activities with adequate vigor and energy |
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What are the types of Physical Fitness?
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1. Health-Related: performing ADL with vigor and low risk.
2. Skill-Related: related to sport performance 3. Physiological - includes non-performance components relating to biological systems influenced by habitual activity. |
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What is Strength?
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Maximum amount of force a muscle / group can generate in a specified movement pattern and at a specified velocity.
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What is SAID?
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Specific Adapatations to the Imposed Demands: designing a program to target a specific type of strength, endurance hypertrophy.
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What is Periodization?
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The process of structuring training into phases or "long term planning". Includes varying / cycling of the frequency and intensity / volume.
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What are the 3 cycles?
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1. Macrocycle - entire training period (often 1 year)
2. Mesocycle - smaller periods, often months 3. Microcyle - smaller still, often weeks |
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What are the two assessments?
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Microassessments (progress monitoring) - includes keeping meticulous records.
Macroassessments: periodic testing |
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For the pyramid, what are the 4 stages? What kind of cycle is it?
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1. Foundation Fitness
2. Basic Strength & Hypertrophy 3. Skill Related Fitness 4. Peak This is a macrocycle |
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What is motor learning?
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Learning proper technique.
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What is Level 1, Foundation Training?
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Trainer addressed the basic fundamental of human movement, with any client, any level.
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What is Level 1, Stage 1?
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Motor Learning: learning proper technique through the use of elementary human movements.
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What is Level 1, Stage 2?
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Structural Integrity / Strength Endurance: strengthening the connective tissue network and building more strength endurance.
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What is Level 2, Stage 1?
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Strength Endurance / Hypertrophy: increase lean tissue (muscle hypertrophy) and further augment strength endurance. 3 weeks of increasing intensity / 1 week of recovery.
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What is Level 2, Stage 2?
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Hypertrophy and Basic Strength: focus on basic strength levels. After this stage, testing should be done by PFT.
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What is Level 3? Level 4?
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Level 3: Skill Related Fitness
Level 4: Peaking Phase - focuses on a few key goals that were originally set at the beginning of the macrocycle. |
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Talk about Warming Up and its importance.
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5-15 minutes, increase in cardiac output and blood flow, along with increase in muscle temperature. Begin at 30% intensity and finish at 60-70% intensity.
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Talk about Cooling down and its importance.
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Performed after last workout until a state of rest. Promote efficient removal of metabolic waste and return HR and BP values to normal.
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What is FITTR?
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Frequency (days per week)
Intensity (% max capacity) Time (duration) Type (Mode) Rate of Progression |
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What is the Karvonen Equation?
What is the Traditional Method for Determining Training Heart Rate? |
KE = (220-Age-RHR) * Desired Intensity % + RHR
220-Age * Desired Intensity % |
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What is RPE? RHR? MHR? HRR or VO2R?
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RPE = Rate of perceived exertion
RHR = Resting Heart Rate MHR = Maximum Heart Rate HRR / VO2R = Heart Rate Reserve; difference between RHR and MHR |
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What is VO2Max?
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Accurate available measure of an individuals maximal aerobic power. This indicates how many ml of oxygen the body is able to transport and use per kg of bodyweight in 1 minute.
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