Stack #27779
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| components of fitness | CV, muscular strength, muscular endurance, flexibility, motor skills
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| cv fitness | ability of heart, lungs and circulation to take in O2 and delivery to working muscles (stamina and endurance)
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| maintaining cv health | 5 times p/wk, 50-70% MHR, 30mins, any (brisk walking)
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| maintaining cv fitness | 3-5 times p/wk, 55-90%, 20-60mins, rhythmic, usinglarge muscle groups
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| 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)
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| maintaining muscular fitness | 2-3 times p/wk, 8-10 exercises (one per main muscle group), 1 set 8-12 reps, 75% 1RM
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| 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)
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| maintaining flexibility | 2-3 times p/wk, 4 x 10-30secs, static, dynamic, PNF
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| motor skills | movement patterns (neuromuscular patterns), speed, reaction time, agility, balance, co-ordination, spatial awareness
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| SMART goal setting | specific, measurable, achievable/agreed, realistic, timeframed
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| EPOC | excess post exercise oxygen consumption
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| periodisation | planned manipulation of training volume and intensity incorporating progressive overload (macrocylce, mesocycle, microcycle)
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| CV periodisation | base, preparation, competition, active rest
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| resistance (health related)periodisation | endurance, endurance and strength, strength, active rest
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| SMART training programmes | Selection, marshalling, amount (reps/sets), rest (sets and sessions), training load (%RM)
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| Heart rate training zones | 50-60% moderate aerobic, 60-70% weight management, 70-80%, aerobic fitness, 80-90% peak performance
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| CV training zones | up to 60% active recovery, 60-75% LSD,75-85% up tempo, 85-95% sub-maximal, 95-100% high intensity
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| Core stability | central body control (generate power while keeping correct spinal alignment)
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Created by:
sidneybetty