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Stack #27779

QuestionAnswer
components of fitness CV, muscular strength, muscular endurance, flexibility, motor skills
cv fitness ability of heart, lungs and circulation to take in O2 and delivery to working muscles (stamina and endurance)
maintaining cv health 5 times p/wk, 50-70% MHR, 30mins, any (brisk walking)
maintaining cv fitness 3-5 times p/wk, 55-90%, 20-60mins, rhythmic, usinglarge muscle groups
maintaining muscular endurance 2-3 times p/wk, 1-2 sets 12-15 reps 40-50% 1RM, 2 exercises per muscle group (concentric and eccentric contractions)
maintaining muscular fitness 2-3 times p/wk, 8-10 exercises (one per main muscle group), 1 set 8-12 reps, 75% 1RM
maintaining muscular strength 2-3 times p/wk, 1-3 sets of 1-6 reps, 90-100% 1RM for each muscle group (concentric and eccentric contractions)
maintaining flexibility 2-3 times p/wk, 4 x 10-30secs, static, dynamic, PNF
motor skills movement patterns (neuromuscular patterns), speed, reaction time, agility, balance, co-ordination, spatial awareness
SMART goal setting specific, measurable, achievable/agreed, realistic, timeframed
EPOC excess post exercise oxygen consumption
periodisation planned manipulation of training volume and intensity incorporating progressive overload (macrocylce, mesocycle, microcycle)
CV periodisation base, preparation, competition, active rest
resistance (health related)periodisation endurance, endurance and strength, strength, active rest
SMART training programmes Selection, marshalling, amount (reps/sets), rest (sets and sessions), training load (%RM)
Heart rate training zones 50-60% moderate aerobic, 60-70% weight management, 70-80%, aerobic fitness, 80-90% peak performance
CV training zones up to 60% active recovery, 60-75% LSD,75-85% up tempo, 85-95% sub-maximal, 95-100% high intensity
Core stability central body control (generate power while keeping correct spinal alignment)
Created by: sidneybetty
 

 



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