Kin 120 quiz Flashcards
What is the karnomen method for
- solve for target heart rate
- THR = ((MHR - RHR)x intensity) + RHR
What percent of max HR are for different things?
60% = fat burning
70-80% = aerobic capacity
80-90% = Anaerobic capacity
given relative VO2 to absolute
divide relative by 1000 multiple by weight (KG)
What intensity of 1RM
Power/strength: 85-100% for 1-6 reps
Hypertrophy: 75-85% for 6-12 (slow eccentric phase and train until failure)
Endurance: 65-75% 12-15 reps
What are the 7 movement papers
- lift
- pull
- hinge
- squat
- gate
- jump
- lunge
Give ideal values
BMI: below 25 idea, above 30 obese
Body composition: men = 12-14, woman 20-24
Resting HR: 60-100 BPM
Resting HR: 120/80
Total cholesterol: below 5.2 mmol/L
resting glucose level: below 5.6mmol
Explain the goals and progressions of mesh 1, muscle
Goal: Build baseline fitness, routine and form
progressions: Increase intensity and half way through miso add workout
Explain the goals and progressions of meso 2, muscle
Goal: Transition to more advanced movements, increase volume and intensity and add plyometric workout to develop type 2b fibre for fast twitch
Progression: Increase intensity and volume of workouts, switch to more advanced movements, and increase sets of plyometric workout
Explain the goals and progressions of meso 3, muscle
Goal: Transition to a more power focused workout plan now that endurance has been built. Add a super set to each workout to increase hypertrophy as it can help reduce risk of injury when playing sport. keep plyometric day
Progression:
- Increase intensity and volume as well as transitioning from a 1:1:1 temp on the superset to a 3:1:1 temp where the eccentric phase is slowed down
Explain the goals and progressions of meso 1, cardio
Goal: build fitness baseline, routine
Progression: Increase intensity and duration of steady state runs. halfway through mess add a 4th workout day
Explain the goals and progressions of meso 2, cardio
Goal: build VO2 max (interval training) as well as increasing intensity and duration of steady state runs
Progression: Increase the %MAS of interval training session and the intensity and duration of steady state runs
Explain the goals and progressions of meso 3, cardio
Goal: Increase VO2Max and anaerobic power further. decrease the volume of steady state runs as focused is now shifted to focus on VO2Max and aerobic power
Progression:
- Transition from the euro fit interval training method to the Tibeta method (made more difficult by increasing %MAS)
- Add a HIIT 4x4 training workout (Made harder by decreasing rest time between sets)
