Podcast
Questions and Answers
What is the training duration generally required for marathon training in the aerobic zone?
What is the training duration generally required for marathon training in the aerobic zone?
Which type of exercise is most likely to be discouraged during specific event training?
Which type of exercise is most likely to be discouraged during specific event training?
What does the principle of moderation primarily refer to in training?
What does the principle of moderation primarily refer to in training?
What could result from progressing too quickly in a training program?
What could result from progressing too quickly in a training program?
Signup and view all the answers
Which combination of exercise is recommended for improving cardio-respiratory endurance?
Which combination of exercise is recommended for improving cardio-respiratory endurance?
Signup and view all the answers
What type of training requires many short bursts of high intensity with ample rest?
What type of training requires many short bursts of high intensity with ample rest?
Signup and view all the answers
How can overload be achieved in a training program?
How can overload be achieved in a training program?
Signup and view all the answers
What does the 'F' in the FITT principle stand for?
What does the 'F' in the FITT principle stand for?
Signup and view all the answers
If a performer wishes to improve their aerobic fitness, what percentage of their maximum heart rate should they aim to train at?
If a performer wishes to improve their aerobic fitness, what percentage of their maximum heart rate should they aim to train at?
Signup and view all the answers
Which of the following statements about workout duration is correct?
Which of the following statements about workout duration is correct?
Signup and view all the answers
Which of the following is NOT a way to achieve overload in an exercise program?
Which of the following is NOT a way to achieve overload in an exercise program?
Signup and view all the answers
What is the formula used to estimate the maximum heart rate (MHR)?
What is the formula used to estimate the maximum heart rate (MHR)?
Signup and view all the answers
Why must a performer reduce their training time as they approach 90% of their maximum heart rate?
Why must a performer reduce their training time as they approach 90% of their maximum heart rate?
Signup and view all the answers
How long should each training session last to effectively improve aerobic fitness?
How long should each training session last to effectively improve aerobic fitness?
Signup and view all the answers
What is the primary focus of training at 80% - 90% of maximum heart rate?
What is the primary focus of training at 80% - 90% of maximum heart rate?
Signup and view all the answers
What is the suggested frequency of moderate exercise for health maintenance?
What is the suggested frequency of moderate exercise for health maintenance?
Signup and view all the answers
What is the principle of progression in a training program?
What is the principle of progression in a training program?
Signup and view all the answers
What happens to fitness adaptations when training stops for an extended period?
What happens to fitness adaptations when training stops for an extended period?
Signup and view all the answers
Why is it essential to vary the training program?
Why is it essential to vary the training program?
Signup and view all the answers
Which type of training is described as 'with oxygen'?
Which type of training is described as 'with oxygen'?
Signup and view all the answers
What is the main focus of anaerobic training?
What is the main focus of anaerobic training?
Signup and view all the answers
What defines circuit training?
What defines circuit training?
Signup and view all the answers
What is a commonly recognized impact of tedium on training?
What is a commonly recognized impact of tedium on training?
Signup and view all the answers
Which factor does NOT influence the rate of progression in a training program?
Which factor does NOT influence the rate of progression in a training program?
Signup and view all the answers
What is the primary benefit of continuous training?
What is the primary benefit of continuous training?
Signup and view all the answers
Fartlek training primarily aims to improve which types of fitness?
Fartlek training primarily aims to improve which types of fitness?
Signup and view all the answers
Which of the following correctly describes interval training?
Which of the following correctly describes interval training?
Signup and view all the answers
What type of training would be most beneficial for a long-distance runner looking to improve aerobic capacity quickly?
What type of training would be most beneficial for a long-distance runner looking to improve aerobic capacity quickly?
Signup and view all the answers
What distinguishes weight training focused on muscular endurance?
What distinguishes weight training focused on muscular endurance?
Signup and view all the answers
What does the cardiovascular system primarily use to transport oxygen?
What does the cardiovascular system primarily use to transport oxygen?
Signup and view all the answers
Which component is not part of the cardio-respiratory system?
Which component is not part of the cardio-respiratory system?
Signup and view all the answers
What physical condition does regular cardiovascular activity most effectively reduce?
What physical condition does regular cardiovascular activity most effectively reduce?
Signup and view all the answers
What is one of the cardiovascular benefits of CRE training?
What is one of the cardiovascular benefits of CRE training?
Signup and view all the answers
Which of the following is NOT a benefit of regular exercise?
Which of the following is NOT a benefit of regular exercise?
Signup and view all the answers
How does regular exercise impact bone health?
How does regular exercise impact bone health?
Signup and view all the answers
What effect does moderate exercise have on the immune system?
What effect does moderate exercise have on the immune system?
Signup and view all the answers
What is an effect of endurance exercise on body fat?
What is an effect of endurance exercise on body fat?
Signup and view all the answers
Which fuel sources does increased exercise capacity allow for better usage?
Which fuel sources does increased exercise capacity allow for better usage?
Signup and view all the answers
Which form of cancer demonstrates a decreased risk associated with exercise?
Which form of cancer demonstrates a decreased risk associated with exercise?
Signup and view all the answers
What physiological change may occur in muscle cells as a benefit of consistent exercise?
What physiological change may occur in muscle cells as a benefit of consistent exercise?
Signup and view all the answers
What is the primary purpose of the heart?
What is the primary purpose of the heart?
Signup and view all the answers
Which of the following statements about blood pressure is correct?
Which of the following statements about blood pressure is correct?
Signup and view all the answers
How is the maximum heart rate calculated?
How is the maximum heart rate calculated?
Signup and view all the answers
What calculation would you use to determine the target heart rate range at 55% and 90% intensity for a 20-year-old?
What calculation would you use to determine the target heart rate range at 55% and 90% intensity for a 20-year-old?
Signup and view all the answers
What is the role of alveoli in the respiratory system?
What is the role of alveoli in the respiratory system?
Signup and view all the answers
Which chambers of the heart are responsible for receiving deoxygenated blood?
Which chambers of the heart are responsible for receiving deoxygenated blood?
Signup and view all the answers
What percentage of intensity corresponds to the target heart rate of 180 bpm for a 20-year-old?
What percentage of intensity corresponds to the target heart rate of 180 bpm for a 20-year-old?
Signup and view all the answers
Why is the ability to perform dynamic exercise at moderate-to-high intensity important?
Why is the ability to perform dynamic exercise at moderate-to-high intensity important?
Signup and view all the answers
Study Notes
Principles and Methods of Training
- Training programs should be planned using principles of specificity, overload, progression, moderation, tedium and reversibility.
- The FITT acronym (Frequency, Intensity, Time, Type) is useful in tailoring programs for individual goals.
- Improving performance involves a systematic program considering performer needs, preference and abilities.
- Principles of training should be used to improve performance, skill, game ability and physical fitness.
- Training must be matched to individual needs based on personal fitness levels, age, gender and sport.
- Training programs should include exercise in the correct heart rate target zone.
Key Principles
- Specificity: Training should match the needs of the sport, improving fitness in body parts used. Different events may require different training. Specific individuals may respond differently to the same exercises. Exercises may need adaptation for different participants.
- Overload: Training must exceed normal demands to improve fitness. Four methods include varying frequency, intensity, time and type.
- Frequency: Training frequency depends on the desired outcome (health maintenance vs elite competition).
- Intensity: Intensity is best measured by heart rate. Aerobic training is between 60% and 80% of maximum heart rate. Anaerobic training is between 80% and 90% of maximum heart rate.
- Time: Training duration varies depending on activity and goals. Aerobic training should be at least 20 minutes for improvement.
- Moderation: Achieving balance between not training enough and overtraining is crucial. Proper rest and recovery time is vital to avoid injury and stress.
- Progression: Gradually increasing the frequency, intensity, duration, and type of training is crucial for improvement without injury. Starting slowly is best.
Methods of Training
- Aerobic training: Respiration with oxygen. Sustained, steady rate exercise where the heart can supply enough oxygen to the muscles for a longer period.
- Anaerobic training: Exercise done in short bursts, where the heart cannot supply enough oxygen to the muscles for a longer period. It improves strength, endurance and power in the muscles.
- Circuit training: A series of exercises performed in a specific order (circuit) at each station to improve speed, agility, coordination balance and muscular endurance.
- Continuous training: Sustained exercise without rest improving cardiovascular fitness.
- Cross training: Using another sport or activity for fitness improvement.
- Fartlek training: Varying speed and terrain for aerobic and anaerobic training.
- Interval training: Alternating periods of hard exercise and rest; improves speed and muscular endurance.
- Weight Training: Improves muscular strength, endurance, and power.
###Cardio-respiratory System
- The cardiorespiratory system involves the heart, blood vessels, and respiratory system. This system transports oxygen, nutrients and removes waste products.
- The heart is essential for physical fitness.
- Monitoring heart rate is important. The maximum heart rate formula is: 220-age
- Using the correct heart rate zones for different types of training is important.
Energy Production
- Energy is needed to perform physical activity.
- The body converts carbohydrates, fats and protein to ATP (adenosine triphosphate), the energy currency of cells.
- There are three major energy system categories: immediate, non-oxidative and oxidative systems. Each system is suited to different durations and intensities of exercise
Effects of Regular Cardio-Respiratory Endurance Exercise
- Immediate effects: Increased heart rate, blood pressure, body temperature, and hormone levels.
- Long-term effects: Improved heart function, increased blood volume, decreased resting heart rate, and reduced body fat.
Preventing Exercise Injuries
- Dehydration: Preventing dehydration is critical during exercise. Hydrate before, during, and after.
- Heat injuries: Heat cramps, heat exhaustion, and heat stroke can occur from dehydration and high temperatures during exercise— seek immediate medical help if needed.
- Cold weather injuries: Hypothermia and frostbite can occur during cold weather exercise. Proper layering and precautions are important.
- RICE method: Rest, Ice, Compression, Elevation, is important for injury treatment.
- Proper footwear: Choose appropriate footwear for exercise.
Training Sessions
- Proper training sessions involve warm-up, main part, and cool-down phases.
- Training sessions should be tailored to individual needs and capacities.
- Record training sessions to track progress.
- Include an explanation of each exercise in the training session and notes on intensity, volume, sets, repetitions, and recovery time.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Related Documents
Description
This quiz explores the essential principles and methods of training tailored for individual fitness goals and performance improvement. It covers fundamental concepts such as specificity, overload, and the FITT acronym, emphasizing the importance of personalizing training programs. Test your knowledge on how to effectively design training regimens based on individual needs.
