Methods Of Training

Question 1

What’s progressive overload

Answer 1

Gradual increase of training

Question 2

What are 7 methods of training

Answer 2

Fitness classes Fartlek continuous plyometrics weight/resistance circuit and interval

Question 3

Pro and con of continuous

Answer 3

No equipment needed, can be boring

Question 4

Pro and con of fartlek

Answer 4

No equipment or facilities, safe route not always easy to find

Question 5

Pro and con of circuit training

Answer 5

Variety of stations creates interest, can take time to set up and put away

Question 6

Pro and con of interval training

Answer 6

No equipment needed, boring

Question 7

Pro and con of plyometric training

Answer 7

Can be completed with no equipment, can cause injury with wrong technique

Question 8

Pro and con of weight/ resistance training

Answer 8

Easily adapted for muscular endurance or strength, free weights can need a spot

Question 9

6 fitness classes and what they are/ what improve

Answer 9

Aerobics - cardiovascular endurance different types - 30-60 mins
Body pump - muscular endurance/ strength use of barbells
Pilates - flexibility strength and balance exercises done on a mat focus on core
Yoga - same as Pilates lower intensity includes relaxation phase
Spinning - cvf and me, continuing to cycle with an instructor, change of pace

Question 10

What are the 3 phases of warm up

Answer 10

Pulse raiser - increase HR and O2 delivery
stretching - increase elasticity of muscles
drills - relating to main session

Question 11

Reasons for warmup

Answer 11

Physically and mentally prepares, increase oxygen delivery to muscles, reduces chance of injury

Question 12

2 phases of cool down

Answer 12

Light exercise- e.g. jogging
Stretching

Question 13

Reasons for cool down

Answer 13

Removal of lactic acid, removes waste products helps bring breathing and heart rate down removes stiffness after exercise

Question 14

How to get strong bones and what does it develop

Answer 14

Reduced chance of osteoporosis (bone disease) by taking part in weight baring activities, e.g. walking / running

Question 15

How to reduce chance of chd and stroke

Answer 15

Reduced cholesterol (blood fat) and lowering blood pressure

Question 16

How to reduce chance of obesity

Answer 16

Burning excess calories while exercising

Question 17

How to improve emotional health

Answer 17

Regular physical activity

Question 18

How does exercise improve emotional health

Answer 18

Increase in serotonin (feel good chemical in body ), takes mind off any problems and enjoyment. Reduces boredom. Can cause loss of weight if previously overweight.

Question 19

How to improve social health through exercise

Answer 19

Join a club / team to make new friends increased social activities

Question 20

Negative effect of training to Social health

Answer 20

Too much exercise can leave you with not much time to spend with family and friends

Question 21

What’s a sedentary lifestyle

Answer 21

A lifestyle where there is limited or no physical activities

Question 22

Health risks caused by sedentary lifestyle

Answer 22

Heart diseases - high blood pressure
Type 2 diabetes - not burning calories
Poor fitness

Question 23

What does overweight mean

Answer 23

Weigh more than the expected person for height / sex

Question 24

What does overfat mean

Answer 24

More body fat percentage than should have

Question 25

Difference between overfat and overweight

Answer 25

Overweight is not harmful unless accompanied by being overfat as could be due to high muscle percentage. Overfat can cause problems like high blood and cholesterol levels. Can be overfat but not overweight

Question 26

What does obese mean

Answer 26

Term to describe people who are very overfat - where body fat has increased to level that’s seriously unhealthy.

Question 27

What can being overweight cause

Answer 27

Mobility issues, type 2 diabetes, depression and heart disease

Question 28

What does a balanced diet mean

Answer 28

Eating right amounts of foods in enabling us to work and exercise properly

Question 29

What can not eating right amounts of food cause

Answer 29

Health issues such as scurvy

Question 30

What’s the energy balance

Answer 30

Balance between calories burned and calories taken in if balance is unbalanced on each side can cause over/underweight

Question 31

What are the three macronutrients

Answer 31

Protein Carbohydrates Fats

Question 32

Example of foods from carbs and what carbs do and ratio to macronutrients

Answer 32

Bread, pasta, potatoes, rice Eaten in greatest quantities of macronutrients Energy for respiration

Question 33

Foods from fats percentage compared to other macronutrients and what they do

Answer 33

Butter, oils, fatty meats, and fried food, Energy store, smallest percentage

Question 34

Foods from protein percentage compared to other macronutrients and what they do

Answer 34

Cheese, milk, eggs, fish, lean meat Growth and repair Smallest percentage

Question 35

What do smart targets stand for

Answer 35

S - specific M - measurable A - achievable R - relevant T - time bound

Question 36

What do smart targets represent

Answer 36

Different aspects of goal setting to ensure your goals are overall well rounded