| Define Adherence | Stick to it. |
| What is the minumum time spent on each muscle when working on flexibility? | 20secs per muscle |
| Define Specificity | Training relevant to the individuals sport/activity. |
| Progressive Overload | In order for training to progress, the body must be overloaded so that it has to work harder than normal. As the body adapts to a specific workload, the person should progress to a higher work level. |
| What is the minumum frequency spent each week for Cardiovascular doing moderate intensity? | 150mins per week. |
| Define Intensity | How hard are you working - weight being lifted/training zones being set. |
| What is the minumum frequency spent each week for Cardiovascular doing high intensity? | 75mins per week |
| Define Reversibility | Use it or lose it. The effects of training will be lost if the training stimulus is removed. |
| What is the minumum time spent each week for Cardiovascular doing moderate intensity? | 30 mins |
| What is the minumum time spent each week for Cardiovascular doing high intensity? | 20mins |
| Define Time | Duration of exercise in terms of length - how long are you doing something. |
| What is the minumum rest period rougly when doing strength training? | Long Rest above 2mins |
| Define Adaptation | Body gets use to the exercise/workout that is being performed – body becomes stronger and functions better when increased demands are placed on it – progressive overload. Adaptation occurs in the recovery period after training session. |
| What is the minumum rest period rougly when doing local muscular endurance training? | Short Rest - 30secs |
| Can you name the different types of local muscular training? | Resistance Training / high reps low weights / body weight/circuit training. |
| Karvonen Formula is = | Maximum Heart Rate (MHR) = 220-age Heart Rate Reserve (HRR) = MHR – Resting Heart Rate (RHR) HRR x Low 70% + RHR = Lower end of training zone HRR x High 85% + RHR = High end of training zone |
| Define Rest | The body requires time to rest and recover after exercise to allow adaptation to take place. It’s important to give your body the time it needs to rest and repair after a workout, as this helps to prevent injury and improve performance/Training. |
| What does RAMP stand for? | Raise / Activate & Mobilise / Potentiation. |
| Define Frequency | How often do you train - per day or per week |
| Why do a Pulse Raiser? | Raise body temp/up heart/respiration rate/blood flow to muscles. |
| Define Type | Exercise taken to suit fitness requirements of sport/activity. |
| Minimum time spent on Pulse Raiser? | Minimum 5mins - body starts to responds after 2mins. |
| Why do Activate & Mobilise? | Activate key muscle groups/mobilse key joints/range of motion in activity. Helps Prevent injury |
| Benefits of a Warm Up? | Increase blood flow to working muscles. Relaxation of warmed muscles. Increased speed of muscular contraction. Dynamic exercises help to reduce muscle and joint stiffness. Mental focus likely to be improved. Increased heart rate. |
| Minimum time spent on Activate & Mobilise? | 5 mins minimum - increase depending on intensity of activity ahead. |
| What intensity would you be working at when doing Flexibility training? | Work through a point of discomfort but not feeling pain. |
| Why do Potentiation? | Prepare the body/client for the session/competition coming. Specific Skill related - improve focus, learn/practice movement patterns. |
| Minimum time spent on Potentiation? | 5mins but could be longer depending on the intensity of main session. |
| Stages of a Cool Down? | Low Intensity Movement/Static Stretching |
| Why do Low Intensity Movement? | Help remove lactic acid from muscles/Body back down to near normal state. Decrease body temperature/Decrease Pulse and Breathing Rates. |
| Minimum time spent of Low Intensity Movement? | 5mins but maybe longer depending on length/intensity of session/activity |
| Why do Static Stretching? | Help muscles to relax, realign muscle fibres and re-establish normal range of joint movement. These stretches should be held for approximately 10 seconds. |
| Minimum time spent of Static Stretching? | Hold for at least 10-20secs per muscle stretch. |
| How many reps would you be doing when doing Strength training? | 2-6 reps |
| Can you name the different types of cardiovascular training? | Running, cycling, swimming, rowing etc |
| Benefits of a Cool Down? | Reduce body Temperature. May help reduce the likelihood of DOMS (delayed onset muscle soreness). Allows the heart and breathing rate to return to normal. Helps the dissipation of metabolic waste products, eg lactic acid. |
| What intensity would you be working at when doing Strength training? | 85%-95% |
| Can you name the different types of strength training? | Resistance Training / low reps - heavy weights |
| Borg Scale is the following | Rate of perceived exertion. |
| Can you name the different types of flexibility training? | Static stretching, static passive stretching or PNF or yoga |
| How many reps would you be doing when doing Local Muscular Endurance training? | 10-15 reps |
| Heart Rate Monitor is | Watch, chest strap or both |
| What intensity would you be working at when doing Local Muscular Endurance training? | 60%-75% |
| What intensity would your training zones be when doing Cardiovascular training? | 70%-85% |
| Heart rate monitoring is | Heart rate monitor consisting of a chest belt/transmitter and a watch. The chest belt picks up the electrical signals of the heart activity/transmits them wirelessly to the watch. Allows the wearer an accurate/immediate method of monitoring exercise HR. |
| Rating of perceived exertion or Borg Scale | Perceived exertion is an exerciser’s view of how hard their body is working. The original scale was developed by Borg/runs from 6–20. Perceived exertion rated between 12 to 14 on the Borg Scale suggests activity being performed at a moderate level. |
| Talk Test is | A less scientific method of determining whether an individual is in their training zone is to engage them in conversation. If they cannot comfortably talk while exercising/likely that the training effort is towards the upper end of their training zone. |
| Predicted 1RM is | Kg divided by % x 100 - 1RM |
| What are the minimum sessions per week for flexibility training? | 2 sessions per week |
| What are the number of sessions per week for strength training? | 3-5 |
| What are the number of sessions per week for local muscular endurance training? | 3-5 |
