Components of Fitness and Fitness Tests

MaxHR = 220 - (your age), aerobic training zone = MaxHR x (60% to 80%), anaerobic training zone = MaxHR x (80% to 90%)

Fitness/sport requirements, facilities available, and current level of fitness are the three factors to consider.

Long-term training benefits include increased bone density, muscle strength, and size, along with improved lung capacity, lung volume, and cardiac output. Rest periods and proper recovery allow adaptations to take place effectively.

<p>The purpose of a PARQ is to assess personal readiness for training and provide recommendations for amendment to the training plan based on the individual's health status and risk factors.</p> Signup and view all the answers

<p>The RICE method is a first-aid treatment for injuries, consisting of rest, applying ice to reduce swelling, compressing the affected area to minimize swelling and provide support, and elevating the injury above the heart level to reduce swelling and promote healing.</p> Signup and view all the answers

<p>Three components of fitness are cardiovascular fitness, muscular endurance, and flexibility. Cardiovascular fitness is crucial for endurance activities, improving heart and lung function. Muscular endurance is essential for sustaining muscle strength over time, which is vital in sports like cycling. Flexibility allows for a greater range of motion and reduces the risk of injury in activities like gymnastics.</p> Signup and view all the answers

<p>The Cooper 12-minute run test is a measure of cardiovascular fitness where individuals are instructed to run as far as possible in 12 minutes. The purpose of this test is to estimate an individual's maximum oxygen consumption (VO2 max), which provides an indication of their overall cardiovascular fitness.</p> Signup and view all the answers

<p>Progressive overload is a principle in training that involves gradually increasing the demands placed on the body in order to improve fitness levels. This can be achieved by increasing the intensity, duration, frequency, or type of exercise. It is important because it challenges the body to adapt and improve over time, leading to increased fitness and performance.</p> Signup and view all the answers

<p>The threshold for the aerobic target zone is 60–80%, while the anaerobic target zone is 80–90%. These zones can be calculated using the simplified Karvonen formula, which involves subtracting resting heart rate from maximum heart rate, then multiplying the result by the desired percentage range (60–80% or 80–90%) and adding back the resting heart rate.</p> Signup and view all the answers

<p>Two factors that can help select the appropriate fitness test are the validity and reliability of the test. Validity refers to how well the test measures the specific component of fitness, while reliability refers to the consistency and accuracy of the test's results.</p> Signup and view all the answers