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EREPS Level 3 Fitness Instructor > Principles of Fitness > Flashcards

Principles of Fitness Flashcards

(59 cards)

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1
Q

Health Related Physical Fitness Components

A

Cardiovascular endurance, body composition, muscular strength, muscular endurance, flexibility

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2
Q

Skill Related Physical Fitness Components

A

Agility, coordination, balance, power, reaction time, speed

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3
Q

Define Training Theory

A

Deliberate, systematic, gradually increasing functional load with the aim of improving a performance goal

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4
Q

Requirements of Training

A

Systematic, regular, purposeful

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5
Q

Aspects of Training

A

Physical, mental, tactical, technical

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6
Q

5 Basic S’s of Training (physical aspects)

A

Strength, speed, suppleness, stamina, skill

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7
Q

Principles of Training

A

Overload of at least one FITT factor, Specificity, Law of Diminished Returns, Reversibility, Regularity, Continuity, Individual Responsiveness

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8
Q

Rules of Training

A

Specificity, Progression, Gradual, Variation, Continuity, Fatigue

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9
Q

FITT Factors

A

Frequency, Intensity, Time, Type

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10
Q

Types of Strength Training

A

Endurance Locally, Intensive Interval, Extensive Interval, Repetition

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11
Q

Training Type for muscle endurance

A

Endurance Locally
30% 1RM
>30 reps

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12
Q

Training Type for muscle building/hypertrophy

A

Intensive Interval
55-80% 1RM
15-16 reps

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13
Q

Training Type for Strength Endurance

A

Extensive Interval
30-55% 1RM
20-30 reps

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14
Q

Training Type for Power/Strength

A

Repetition Method
85-95% 1RM
2-5 reps

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15
Q

Equation for Volume of Resistance Exercise

A

work performed = reps x load

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16
Q

Equation for Muscle Stress

A

reps x %1RM x sets

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17
Q

Rest Times for Resitance Training

A

Strength - 2-5 mins
Power - 1.5-5 mins
Hypertrophy - 1-3 mins
Endurance - 0.5-1min

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18
Q

1RM Test

A

Select a weight for 10 comfortable reps
Count reps able with that weight with good form
Look in table for % for the rep count
100/% x test kg = 1RM

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19
Q

Types of Aerobic Training

A

Endurance/Stamina, Intensive Endurance, Extensive Endurance, Intensive Interval, Extensive Interval

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20
Q

Aerobic Training for VO2 max

A

Intensive Endurance
70-85% HR
20-60mins

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21
Q

Aerobic Training for Fat Burning

A

Extensive Endurance
60-70% HR
20-60 mins

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22
Q

Aerobic Training for Speed Training

A

Intensive Interval
80-95% HR + 50-65%HR rest
20-40 mins

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23
Q

Aerobic Training with intervals

A

Extensive Interval
70-85% HR + 50-65% HR rest
20-40 mins

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24
Q

Benefits for Continuous Aerobic Training

Study These Flashcards
A

Better adherence and better for fat loss

25
Benefits for Interval Aerobic Training
Less feeling of fatigue, develops a higher intensity, efficient and extendable
26
Max HR estimate
220-age
27
Karvonen Formula
HR max - HR rest = HR reserve | (HR reserve x % intensity goal) + HR rest = HR target for the intensity goal
28
Loading Patterns for Resistance Training
Pyramid, Reverse Pyramid, Double Pyramid, Skewed, Flat
29
Sets for Resitance Training
Basic Set, Sets to Failure, Forced repetitions, supersets, compound sets, Circuits
30
Periodisation for Aerobic Training
Traditional, Reverse, Undilating
31
Strength Group Training
Intensive Interval Circuit 70-80% 1RM 8 reps 2-5min breaks
32
Muscle Endurance Group Training
Extensive Interval Circuit 50% 1RM 20 reps 30 secs rest
33
Cardio Group Training
Cardio Circuit 60-80% HR 45-60 min total no rests
34
Types of Flexibility Training
Corrective, Active, Functional
35
Corrective Flexibility Training
Enhances motion and correct imbalance Self-myofascial release Static stretching
36
Active Flexibility Training
Neuromuscular efficiency and extensibility of tissues Self release Dynamic stretching
37
Functional Flexibility Training
Soft tissue extensibility and optimal neuromuscular control | Dynamic stretching
38
Dynamic Stretching
Use momentum and no force beyond ROM | Good to prepare for specific movements
39
Static stretching
Gradual stretch to the limit of ROM with control
40
Active Method Stretching
Use agonists voluntarily with no assistance
41
Active-Assisted Stretching
Stretch farther than ROM
42
Passive Stretching
Using assistance to stretch fully
43
Passive-Active Stretching
Using assistance but holding the final position voluntarily
44
Metabolic benefits to warming up
Energy sources increase so body's capacity increases
45
Cardiovascular benefits to warming up
Increase blood flow, pressure, velocity Optimal nutrient and waste movement Lower affinity of O2 to myoglobin
46
Respiratory benefits to warming up
Faster deeper breathing to avoid airway constriction
47
Musculoskeletal benefits to warming up
Muscle fibres better supplied Less muscle viscosity so more movement Tendon/Ligament elasticity More water retention so greater shock absorbance
48
Nervous system benefits to warming up
Receptors more sensitive so better reaction time and improved coordination
49
4 Phases of GAS (general adaptation syndrome)
1. Alarm phase (lower homeostasis = less capacity) 2. Compensation (homeostasis to normal) 3. Supercompensation (higher performance) 4. Involution (lower capacity if next performance delayed)
50
Results of Resistance Training
Improved inter-muscular coordination (more muscle units) Improved intramuscular coord. (coop. between) Increase ligament, bone, tendon strength Hypertrophy Increase conc. of ATP, CO and glycogen Higher resting metabolism (more type 2a)
51
Results of Endurance Training
``` Normalise blood pressure Improved sugar and oxygen absorption Increase in good cholesterol Decrease total cholesterol Improved heart function Decrease body fat ```
52
Delayed Onset Pain
24-48 hours after exercise Pain, swelling, redness Caused by hairline cracks in connective tissue and cell membranes
53
Recovery time for ATP
70% after 30s, 100% after 3-5min
54
Recovery time for CPr
84% after 2m, 97% after 8 min
55
Inertial Force
Fi
56
Gravity Force
Fz
57
Normal Force
Fn
58
Muscle Force
Fsp
59
Momentum
Length of lever x Force

EREPS Level 3 Fitness Instructor (8 decks)

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