Unit 4 Flashcards by Emma May

What are the term is used for cardiovascular training?

Maximum heart rate
Target heart rate
Rate of perceived exertion

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What are common term is used in resistance training

Set
Reps
, rest
one rep %

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How to calculate your maximum heart rate

220-age=maximum heart rate
(Variation

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What are the methods for examining exertion during exercise?

Talk test
RPE
Observation

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How to determine a target heart rate

Maximum heart rate x (maximum heart rate aiming for)

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What does nasty stand for?

Name of the exercise
Area and muscles utilised
Silent demonstration
Teaching points for the exercise
You’re a chance to give the client a turn

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Why is it important to move your teaching position around the client?

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What are skills and qualities of a good gym Instructor

Approachable and friendly
Effective communication and instruction skills
Good posture and technique yourself
Professional appearance
Sound knowledge
Willingness to learn
Adapter and open minded

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What are verbal communication skills to explain exercises?

Teaching points
Voice tone, projection, and timing
Motivational language
Instructions and explanations

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What are visual communication skills to best explain exercises to clients?

Body language and facial expressions
Demonstrations and techniques
Posture and alignment

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What type of language to use when speaking to clients to get them to understand and exercise?

Interesting tone
Clear an audible voice
Easy to understand
User friendly language
Precise instruction
Simple terminology, avoid jargon
Focus on what to do rather than to avoid
Be positive

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How to find target heart rate

Target heart rate =
Maximum heart rate(220-age)
Mine is 201

X Maximum heart rate aiming for
Example 60% level of excertion (0.6)

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What is fitt

Frequency
how many times per week

Intensity
Level of exertion- maximum heart rate and rate of perceived exertion

Time
Duration of workout

Type
Continuous training
Interval training
FARYTLEK training

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What is continuous training

Exercise performed steadily for period of time
Appropriate for beginners to cv training
30-60% of mhr for 60 minutes
Time and %MHR can be adjusted based on desired outcome

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What are the minimum physical activity guidelines for healthy adults aged between 18 to 64 years?

150 minutes of moderate- intense, aerobic physical activity per week

75 minutes of vigourous intensity, aerobic, physical activity per week

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What are the general guidelines when programming a general endurance program for a client?

Frequency 2 to 3 times a week

Intensity less than 67% of the one rep max

2 to 3 sets and reps between 12 to 20

Rest 0 to 60 seconds

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What are the general guidelines on programming a hyper trophy program?

What frequency 2 to 3 times a week

Intensity, 60-85% one rep max

3 to 6 sets and reps between 6 to 12

One- two minutes of rest

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What are the general guidelines for strength programs?

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Frequency 2 to 3 times a week

Intensity greater than 85% one rep max

2 to 6 sets and reps between one to 5

Rest 3 to 5 minutes in between times

What are the three types of cardiovascular training?

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FARTLEK
CONTINUOUS TRAINING
Interval training

What are the three types of flexibility techniques?

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Static stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation

What variables can be used to adapt and exercise program?

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Equipment/environment use

Body position of the client

Base of support

Speed of movement

Range of movement

Direction of movement

Complexity of movement

What is the periodisation program?

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Micro cycle
Meso cycle
Macrocycle

What are alternative environments to the gym?

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Workplace

Park

Trails

Green gyms

Studios

Gardens?

Open countryside

Clients home

Road

Running track

Sports pitch

Swimming pool?

Sports hall

Beach

What affects the clients ability to recover?

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Age
Nutritional status
Sleep
Stress
Gender

What are symptoms of overtraining?

Decrease concentration, overly agitated or moody Poor coordination /perform reduction Poor sleep and excessive fatigue Increase perceived effort in training Low motivation for exercise Coughs colds, and general illness Psychological stress Depression symptoms

What is the classification system of rate of perceived exertion?

Zero rest 1-2 very easy 3 moderate 4 somewhat hard 5-6 hard 7-9 very hard 10 very very hard

What are the classifications of the talk test?

Light-easy conversation Moderate -brief sentences Vigourous -few words only High-intensity -barely able to talk

What are the different heart rate training zones?

Very easy-50 to 60% HRMax Easy -60 to 70% HRMax Moderate -70 to 80% HRMax Hard -80 to 90% HRMax Maximum -90 to 100% HRMax

What are the benefits of facts of training and 50 to 60% heart rate Max zone

Since this zone is low intensity it enhances recovery

What are the benefits and effects of training in a 60 to 70% heart rate maximum zone

This zone helps improve general endurance and fat burning as well as being, relatively easy work

What are the benefits and effects of training in a 70 to 80% heart rate maximum zone

The zone improves cardiovascular efficiency and aerobic capacity at a moderate level

What are the benefits and effects of training in 80 to 90% heart rate maximum zone

Improves lactic acid tolerant and enhances cardiovascular capacity

What are the benefits of training in the 90 to 100% heart rate maximum zone

Maximum capacity effort increases from pace and create a lot of lactic acid

What are physical signs of physical exertion?

Technique diminishing Redness and sweating Breathlessness Facial expression showing difficulty

What are the benefits of warming up?

Cardiovascular system preparation, and Vasodilation Enhanced metabolic processes and energy system preparation Enhanced range of motion in muscles as well as connective tissue Improve joint lubrication in preparation for movement Warmer muscles in over a body temperature muscles contract better when warm Smoother movement Through neural, recruitment Higher force production based on Prepatory recruitment Mental and physical preparation for the session ahead Increased muscle elasticity in the muscle tissues

What should a warmup include?

Dynamic stretches for the muscle and movement patterns used in the workout Mobility exercises for the joints that will be utilised most Nervous system, Prepatory drills for the movement patterns to follow Exercises that mimic the skills of the coming workout

What is the difference between a general and specific warmup?

A general warmup is about raising the heart rate, without raising specific joint lubrication or muscle preparedness, The specific warmup includes movement prep to enhance neuromuscular, pathways and prepare ROM This insures movement patterns, having practice by the muscle and nervous system before adding weights

What do dynamic stretches target?

Dynamic stretches focus on Putting the muscles through a full, and specific range of motion based on the demand of the session ahead

What are some examples of dynamic stretches?

Lunges and squats

What do mobility exercises target?

Ensuring joints have adequate range of motion and enhanced synovial fluid production ahead of the workout

What are examples of mobility exercises?

Shoulder rows and arm swings

What is the difference in intensities of a warmup versus a cool-down

a warmup is performed with gradual, increasing intensity with the go to increase temperature like flow and synovial fluid production Accordion is performed with a gradual reduction in intensity aimed at returning the body to its previous state of heart rate, breathing rate, and to prevent blood pooling and DOMs

What is doms

Delayed onset muscle soreness

What are the benefits of doing pulse lowering exercises and why would you do them?

More important to do if an exercise has been intense. This allows for gradual lower intensity to return the heart rate and breathing to normal. This decreases the chance of potential blood pooling issues and starts flushing away any by products created from the session of training

Unit 4 Flashcards

(44 cards)