chapter 14

Question 1

what are the 10 types of training methods

Answer 1

continuous, fartlek, long-interval, medium interval, short interval, HIIT, resistance, plyometrics, flexibility, circuit

Question 2

What components does continuous training train

Answer 2

aerobic power and body composition

Question 3

What components does fartlek training train

Answer 3

aerobic power and body composition

Question 4

What components does long-interval training train

Answer 4

aerobic power and body composition

Question 5

What components does medium-interval training train

Answer 5

anaerobic capacity, speed, muscular endurance

Question 6

What components does short-interval training train

Answer 6

anaerobic capacity and speed

Question 7

What components does HIIT train

Answer 7

aerobic power, flexibility and body composition

Question 8

What components does resistance training train

Answer 8

anaerobic capacity, muscular power, muscular strength, speed, muscular endurance and body composition

Question 9

What components does plyometrics training train

Answer 9

anaerobic capacity, muscular power and speed

Question 10

What components does circuit training train

Answer 10

all components

Question 11

What components does flexibility training train

Answer 11

flexibility

Question 12

what is the RM% and reps to work muscular strength

Answer 12

60-70 RM and 8-12 reps

Question 13

what is the RM% and reps to work muscular power

Answer 13

30-60 RM and 3-6 reps

Question 14

what is the RM% and reps work muscular endurance

Answer 14

40-60 RM 15-25 reps

Question 15

how many times a week do you need to train a fitness component to see improvement (frequency)

Answer 15

3 times a week

Question 16

how do you apply progression

Answer 16

add 2-10% of one area per week to gradually improve

Question 17

how do you apply specificity

Answer 17

similar energy system usage, and muscle groups to the sport

Question 18

how do you apply variety

Answer 18

changing the days of components trained and they are not doing the same method over and over

Question 19

how do you apply time and intensity

Answer 19

time like 20 minutes or work to rest ratio, and intensity like heart rate or RPE

Question 20

what are symptoms of overtraining

Answer 20

sore and stiff muscles, not getting good sleep, depression

Question 21

how to stop overtraining

Answer 21

lower intensities in training program or less time

Question 22

how to monitor physiological data

Answer 22

heart rate monitor

Question 23

how to monitor pscyhological data

Answer 23

diary or journal

Question 24

what is a sociological factor to encourage the training program

Answer 24

doing it with mates, or good facilities

Question 25

how to apply diminishing returns

Answer 25

as you start a training program there will be greater improvement, whereas if been doing for a while you have to do more sessions to improve

Question 26

what is the RM% and reps to work muscular strength for advanced

Answer 26

80-100% RM, 1-12 reps

Question 27

what is the RM% and reps to work muscular power for advanced

Answer 27

30-60% RM, 3-6 reps

Question 28

what is the RM% and reps to work muscular endurance for advanced

Answer 28

40-60% RM, 15-25 reps

Question 29

what is arousal

Answer 29

amount of readiness or activation a person faces when given a task

Question 30

how keep arousal levels in the optimal range if too high (3)

Answer 30

meditation, breathing control, listen to classical music

Question 31

how keep arousal levels in the optimal range if too low (3)

Answer 31

elevate breathing rate, positive talk, good mental imagery