Podcast
Questions and Answers
What does the acronym HIIT stand for in training methods?
What does the acronym HIIT stand for in training methods?
Which principle is crucial for understanding how the body adapts to exercise?
Which principle is crucial for understanding how the body adapts to exercise?
What is the primary focus of health-related fitness components?
What is the primary focus of health-related fitness components?
During short interval HIIT, what percentage of vVO2max is generally targeted?
During short interval HIIT, what percentage of vVO2max is generally targeted?
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What is the formula for calculating Body Mass Index (BMI)?
What is the formula for calculating Body Mass Index (BMI)?
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Which of the following is NOT a type of flexibility training?
Which of the following is NOT a type of flexibility training?
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How long should a recovery interval last during long interval HIIT training?
How long should a recovery interval last during long interval HIIT training?
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Which of the following is considered a skill-related component of fitness?
Which of the following is considered a skill-related component of fitness?
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Study Notes
In Class Test Guidance - SPRT 1023
- The test will consist of 20 multiple choice questions (MCQs)
- 7 short answer questions (SAQs)
- 3 questions based on a case study
Skill Related vs Health Related Fitness
- Skill Related: Power, Agility, Balance, Speed, Reaction Time, Coordination
- Health Related: Cardiovascular Fitness, Muscular Strength, Muscular Endurance, Flexibility, Body Composition
Training Principles
- Progressive Overload: Gradually increasing training demands
- Recovery: Rest and active recovery are essential for adaptation
- Initial values: Important baseline for tracking progress
- Diminishing returns: Point where further increases in training don't yield proportional gains.
- Reversibility: Gains are lost if training is stopped.
- Overtraining: Excessive training without adequate recovery, can hinder performance.
RAMP Warm-up
- RAMP (Raise, Activate, Mobilize, Potentiate) warm-up is more comprehensive than a simple short-term preparation
- Efficiency and effectiveness are key concepts in training prioritization
- Athletic development and team sports need varied fitness parameters and skills.
HIIT Training
- HIIT Forms involve different intensities and intervals: Long Interval, Short Interval, Repeated Sprint Interval, Sprint Interval Training.
- Includes detailed intensity and duration guidelines.
Cardiovascular Training
- HRR Method (Karvonen formula): Calculating target heart rate zones is crucial.
- Target Heart Rate (THR): [(HRmax- HRrest) × % intensity desired] + HRrest
- Equations for Estimating Maximal Heart Rate (HRmax): Various formulas are used, consider age as a factor
- Population specific considerations: Different populations (e.g., men, women, different age groups) might have different heart rate targets
Cardiovascular Training Recommendations
- Frequency: At least 3 days per week.
- Intensity: Moderate (40%-59% HRR) or vigorous (60%-89% HRR) intensity.
- Time/Duration: 30-60 minutes per day (moderate), 20-60 minutes per day (vigorous).
- Type: Aerobic exercise that involves major muscle groups in continuous or intermittent manner.
Example of Classifying Resistance Training Status
- Resistance training status is categorized into beginner, intermediate and advanced, based on factors like training age, frequency, experience, and stress levels.
NSCA Resistance Training Guidelines
- This defines an appropriate continuum for repetition maximums (1RM) in relation to goals.
- Vary loads and repetitions according to strength, power, hypertrophy, and muscular endurance goals.
Exercise Progressions
- Presents example exercises and regressions/progressions.
- Discusses the concept of progressing exercises based on skill level.
Muscle Actions
- Isometric contraction: Muscle contracts but doesn't shorten (e.g., holding a weight).
- Concentric contraction: Muscle shortens (e.g., biceps curl up).
- Eccentric contraction: Muscle lengthens (e.g., biceps curl down).
Flexibility Recommendations
- Frequency: At least 2-3 days per week.
- Intensity: Stretch to the point of tightness or mild discomfort, different holds times for static and PNF stretching
- Time: 10-30s static, PNF stretching should be 3-6s light/moderate contraction followed by 10-30 seconds assisted stretch.
- Type: Static, dynamic, ballistic, and PNF flexibility exercises across major muscle-tendon units are effective.
Type of Stretching
- Includes illustrative examples to illustrate common stretching techniques.
- Details different stretching techniques.
Case Study
- Includes different elements such as BMI classification calculation of maximum heart rate, training zones, strength and VO2max data interpretation.
Case Study: Bench Press 1RM Norms
- Provides normative data for bench press 1RM for different age groups.
- Categories fitness levels by percentage.
Case study: Leg Press 1RM Norms
- Provides normative data for leg press for different ages
Case study: VO2max Normative Values
- Normative data for VO2max is available across different age groups and fitness levels.
- Provides values for different percentiles.
Revision Tips
- Revise the slides, do the quiz on Blackboard, look through the case study materials, attempt to answer quiz questions, and book tutorial assistance when needed
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Description
This quiz covers key concepts in fitness, including the differences between skill-related and health-related fitness. It also explores important training principles such as progressive overload, recovery, and overtraining. Prepare for multiple choice questions, short answers, and case studies to demonstrate your understanding.
