Questions and Answers
Aerobic Capacity training can best be described by what levels of intensity and duration?
What is an example of activity that challenges your body's aerobic capacity?
Running, walking, swimming, cycling, rowing, and hiking.
Anaerobic Capacity training can best be described by what levels of intensity and duration?
What is an example of activity that challenges your body's anaerobic capacity?
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What are the two methods of anaerobic energy creation (metabolic pathways) and how are they different when it comes to the duration of activity?
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How do we define 'strength'?
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What are some health benefits from strength training?
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Total body strength and stabilization is only essential for athletes like swimmers, climbers, and golfers.
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What is muscular endurance? How do we measure it?
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Which part of the body is considered your 'core'?
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What is the primary role of the core?
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Maintaining a neutral spine during a good morning is an example of which core ability?
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Performing Sit Ups are an example of which core ability?
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What is an example of an isometric movement/exercise?
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Name a benefit of training your core.
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Study Notes
Aerobic Capacity Training
- Characterized by low intensity for extended durations (1-5).
- Activities that enhance aerobic capacity include running, walking, swimming, cycling, rowing, and hiking.
Anaerobic Capacity Training
- Defined by high intensity for short time periods (6-10).
- Exercises that challenge anaerobic capacity include strength training, dancing, sprinting, throwing, and hitting.
Anaerobic Energy Creation
- Two main metabolic pathways:
- Phosphocreatine System, active for 8-15 seconds.
- Glycolytic System, lasting from 15 seconds to 2 minutes.
Understanding Strength
- Defined as a measure of force production.
- Crucial for overall health benefits including increased bone density, prevention of osteoporosis, and support in weight loss and chronic disease resistance.
Importance of Total Body Strength
- Essential for everyone, not just athletes like swimmers, climbers, or golfers.
Muscular Endurance
- Defined as the ability of a muscle group to exert sub-maximal force over time.
- Measured by the number of repetitions performed before fatiguing.
Core Definition
- The core comprises a complex series of muscles including glutes and lumbar muscles, extending beyond just abdominal muscles to nearly all areas except arms and legs.
Core Role and Function
- Primary functions include stabilizing the body, transferring force, and initiating movement.
- Maintaining a neutral spine during movements, such as good mornings, exemplifies core stabilization.
- Sit-ups illustrate the core's ability to initiate movement.
Isometric Movements
- Hip thruster hold is a prime example of an isometric exercise.
Benefits of Core Training
- Core training enhances strength and power, helps prevent injuries, improves athletic performance, and aids in better posture.
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Description
This quiz covers essential concepts in aerobic and anaerobic capacity training, including energy systems and the importance of strength. Learn about various exercises that enhance muscle endurance and overall health benefits. Understand the significance of total body strength for everyone, not just athletes.