Optimising Training Effectiveness

Question 1

define training thresholds

Answer 1

level of exercise intensity at which a physiological adaptation begins to occur, leading to improvements in fitness or performance.

point where the body experiences enough stress to trigger adaptation, while remaining within a safe and effective range.

Question 2

how to calculate training zones

Answer 2

-Calculate maximal heart rate

220 (bpm) - participants age

Aerobic training zone is 60 - 80% of the maximal heart rate

e.g. Multiply the maximal heart rate by 0.6 (for 60%)

Anaerobic training zone is 80 - 90% of the maximal heart rate

e.g. Multiply the maximal heart rate by 0.9 (for 90%)

Question 3

how to determine fitness aims in circuit training

Answer 3

-Time - the time to complete each station and the circuit can be altered

-Rest - the period of rest between stations can be altered depending on the participants and fitness aims

-Content - the content of each station can be designed to target different fitness aims

Question 4

define one rep

Answer 4

One rep is completing one lift of a weight up and down

Question 5

how can One rep max can be calculated to ensure the correct intensity of weight training is carried out:

Answer 5

1)Lift a weight, for a chosen muscle group, for one rep (this is usually a bar-bell or bench press machine)

2)If the rep is completed successfully, lift again with a heavier weight

3)Repeat step 2 until the heaviest weight the participant can lift is found; 1 full rep must be completed

4)If a weight cannot be lifted then return to the lighter weight and this should be used as one rep max

Question 6

how can fitness aims can be achieved using one rep max for strength/power training

Answer 6

-requires the participant to work at 70% above their one rep max with a low number of repetitions (approximately three sets of 4–8 reps)

-High weights x low repetitions

Question 7

how can fitness aims can be achieved using one rep max for Muscular endurance training

Answer 7

-requires a participant to work at 70% below their one rep max with a high number of repetitions (approximately three sets of 12–15 reps)

-Low weights x high repetitions