Hope - Q2 Reviewer PDF

**HOPE - Q2 REVIEWER** **Lesson 1: PRINCIPLES OF TRAINING** - **SPECIFICITY** 1. 2. 3. *Remember: Specific individuals respond differently to the same exercise* **PROGRESSIVE OVERLOAD** - - *PEP - Personal Exercise Program* **REST AND RECOVERY** Rest - period of time allocated...

**HOPE - Q2 REVIEWER** **Lesson 1: PRINCIPLES OF TRAINING** - **SPECIFICITY** 1. 2. 3. *Remember: Specific individuals respond differently to the same exercise* **PROGRESSIVE OVERLOAD** - - *PEP - Personal Exercise Program* **REST AND RECOVERY** Rest - period of time allocated to recovery Recovery - the time required to repair damage to the body caused by training or competition *Adaptation - reacting to a hard training session by increasing the ability to cope with future gruelling sessions* **F.I.T.T** - - - -  **Lesson 2: Engaging in Moderate to Vigorous Physical Activities Following Personalized Fitness Plan** **Aerobic Exercises** - - 1. - - 2. - - 3. - 4. - **AEROBIC FITNESS** - - **MUSCULAR STRENGTH** - - **BONE STRENGTHENING EXERCISE** - - **MUSCULAR ENDURANCE** - **RESISTANCE TRAINING** - **CIRCUIT TRAINING** - **FLEXIBILITY EXERCISES** - - **STATIC STRETCHING** - **ACTIVE STRETCHING** - - **PASSIVE STRETCHING** - **DYNAMIC STRETCHING** - Moderate Intensity - - - - - - - - Vigorous Intensity - - - - - - - - **HOW TO ASSESS FITNESS** **Resting Heart Rate** - *NOTE: Lower is better* ***Normal: 60-100 beat per minute*** ***Athlete: 40 below per minute*** **Maximum Heart Rate for Moderate Intensity** 220 - \[your age\] = \[answer\] 64% level: \[answer\] x o.64 = MHR 76% level: \[answer\] x 0.76= MHR **Maximum Heart Rate for Vigorous Intensity** 220 - \[your age\] = \[answer\] 77% level: \[answer\] x o.77 = MHR 93% level: \[answer\] x 0.93= MHR