SPRT 1023 In-Class Test Guidance 2024 PDF
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Uploaded by ReputableSalmon6435
University of Agder
2024
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Summary
This document is a guidance sheet for an in-class test in SPRT 1023. It covers topics like skill-related and health-related fitness, training principles, warm-up exercises, HIIT training, cardiovascular training, exercise progressions, muscle actions, and flexibility recommendations. It also includes various case studies and exercises.
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In Class Test Guidance SPRT 1023 What’s involved? 20 Multiple Choice Questions (MCQ) 7 Short answer Questions (SAQ) & 3 questions based on a Case Study Skill Related vs Health Related Fitness 1. Power 1. Cardiovascular Fitness 2. Agility 2. Muscular Strength 3. Ba...
In Class Test Guidance SPRT 1023 What’s involved? 20 Multiple Choice Questions (MCQ) 7 Short answer Questions (SAQ) & 3 questions based on a Case Study Skill Related vs Health Related Fitness 1. Power 1. Cardiovascular Fitness 2. Agility 2. Muscular Strength 3. Balance 3. Muscular Endurance 4. Speed 4. Flexibility 5. Reaction Time 5. Body Composition 6. Coordination Training Principles Specific Adaptation to Imposed Demands Warm-up HIIT Training HIIT Forms Intensity Work interval Recovery duration Long Interval 95% to 100% of vVO2max 2-5mins 1-4mins Short Interval 100 -120% vVO2max 10-60s 10-60s Repeated Sprint All-out 3-10s 15-60s Interval Sprint Interval All-out 20-30s 1-4mins Training Cardiovascu lar Training Cardiovascular Training recommendations (ACSM 2021, p.219) Example of Classifying Resistance training Status NSCA Resistanc e Training Guideline s (Baechle et al.2008, pp.401-405) Exercise Progressions (Clayton et al. Muscle Actions Flexibility Recommendations (ACSM 2021, p.241) Type of Stretching Case Study BMI classification Calculating max heart rate Calculating heart rate training zones Interpretation of data (e.g. strength / VO2max data ) Case Study Formula: Weight (kg) / Height (m)² Units: kg/m² Case Study: Bench Press 1RM Norms (ACSM 2021, p.150) Case study: Leg (ACSM 2021, p.150) Press 1RM Norms Case study: VO2max Normative Values (ACSM 2021, p.27) Case study: VO2max Normative Values (ACSM 2021, p.27) Revision Tips LOOK OVER THE HAVE A GO AT THE COMPLETE THE BOOK A TUTORIAL SLIDES QUIZ QUESTIONS QUIZ ON ON THE SLIDES BLACKBOARD References ACSM (2021) Guidelines for Exercise Testing and Prescription. Lippincott, Williams, and Wilkins Baechle, T.R., Earle, R.W. and Wathen (2008) Resistance training in Baechle, T.R. and Earle, R.W. eds., Essentials of strength training and conditioning. 3rd Edition. Champaign, IL: Human kinetics, pages 381-412 Clayton, N., Drake, J., Larkin, S., Linkul, R., Martino, M., Nutting, M. and Tumminello, N., (2015) Foundations of fitness programming. Colorado Springs, C, National Strength and Conditioning Association.
