PEH Midterm

Frequency

FITT Principle

• Basic configuration of training and resting days.

Intensity

FITT Principle

• ________ of the exercise based on physiological indicators.

Type

FITT Principle

• Type of exercise, could be bone and muscle strengthening (Resistance Training) or Aerobic training.

Time

FITT Principle

• Duration of training and intervals based on Training-to-rest ratio.

Specificity

SPORRRVIA Training Principle

• Specific training targets a specific goal.

Progressive Overload

SPORRRVIA Training Principle

• A gradual Increase in training intensity should be implemented for continuous improvement.

Reversibility

SPORRRVIA Training Principle

• Acquired level of fitness can regress if training stops.

Rest & Recovery

SPORRRVIA Training Principle

• There should be an allowance body to recover or repair itself.

Variability

SPORRRVIA Training Principle

• Patterns of routine and types of exercise must be altered to maintain an individual's enjoyment and motivation.

Individualization

SPORRRVIA Training Principle

• People are different in terms of their fitness level and fitness needs.

Adaptation

SPORRRVIA Training Principle

• The body can adapt to stress to which it is subjected to.

[HRR X (% Effort) + RHR]

Where:

Resting Heart Rate (RHR)

Max Heart Rate (MHR) = 220BPM – AGE

Heart Rate Reserve (HRR) = MHR-RHR

*How do you find the Target Training Heart Rate?

• % of MHR: 90-100%

• Exertion Level: MAX

• Fitness Goal: Increase Sprint Speed

*What are the % of MHR, Exertion Level & Fitness Goal of Zone 5?

• % of MHR: 80-90%

• Exertion Level: HARD

• Fitness Goal: Increase Anaerobic Threshold

*What are the % of MHR, Exertion Level & Fitness Goal of Zone 4?

• % of MHR: 70-80%

• Exertion Level: MODERATE

• Fitness Goal: Improve Aerobic Fitness and Muscle Strength

*What are the % of MHR, Exertion Level & Fitness Goal of Zone 3?

• % of MHR: 60-70%

• Exertion Level: LIGHT

• Fitness Goal: Basic Endurance, Fat burning

*What are the % of MHR, Exertion Level & Fitness Goal of Zone 2?

• % of MHR: 50-60%

• Exertion Level: VERY LIGHT

• Fitness Goal: Warm up, Cool down and Active recovery

*What are the % of MHR, Exertion Level & Fitness Goal of Zone 1?

• ATP – PCR

• LACTIC ACID

• OXIDATIVE SYSTEM

*What are the three energy systems?

• ATP – PCR: Stored ATP

• LACTIC ACID: Glucose

• OXIDATIVE SYSTEM: Glucose and Fat

*What are the Fuel Source for the three energy systems?

• ATP – PCR: Low

• LACTIC ACID: Mid/Low

• OXIDATIVE SYSTEM: High

*What are the ATP production for the three energy systems?

• ATP – PCR: None

• LACTIC ACID: Lactic Acid

• OXIDATIVE SYSTEM: Carbon dioxide and water

*What are the By product for the three energy systems?

• ATP – PCR: 6-30 seconds

• LACTIC ACID: 30secs-2mins

• OXIDATIVE SYSTEM: >2mins

*What are the Exercise Duration for the three energy systems?

• ATP – PCR: Max/Vigorous

• LACTIC ACID: HIgh Intensity

• OXIDATIVE SYSTEM: Low to moderate intensity

*What are the Intensity of Exercise for the three energy systems?

• ATP – PCR: 1:6/7

• LACTIC ACID: 1:2/3

• OXIDATIVE SYSTEM: 1:<1 orr 1

*What are the Work:Rest Ratio for the three energy systems?

• ATP – PCR: Explosive power movements

• LACTIC ACID:

• OXIDATIVE SYSTEM: Long duration/endurance

*What are the Example for the three energy systems?

Functional Fitness

*what term also corresponds to Health Related Fitness?

Athletic Ability

*what term also corresponds to Skill Related Fitness?

Circuit Training

• a type of training that alternates the use of muscle groups in short bursts or intensity

Stress

• the body’s response to changing stimuli or stressors (Challenges/demands)

Eustress

• more of a positive reaction, it is what energizes us and motivates us to make a change

Distress

• stress that negatively affects you.

Acute Stress

• results from your body’s reaction to a new or challenging situation. It’s that feeling you get from an approaching deadline or when you narrowly avoid being hit by a car.

• We can even experience it because of something we enjoy, like an exhilarating ride on a roller coaster or an outstanding personal achievement.

• classified as short-term. Usually, emotions and the body return to their normal state relatively soon.

Episodic acute stress

• when acute stress happens on a frequent basis.

• This can be because of repeatedly tight work deadlines.

• It can also be because of the frequent high-stress situations experienced by some professionals.

Chronic stress

• the result of stressors that continue for an extended period of time.

• This type of stress feels never-ending. We often have difficulty seeing any way to improve or change the situation that is the cause of our chronic stress.

Warm-up > Stretching > Physical Activity/Training/Exercise > Cooldown > Stretching

Give the best progression before engaging in physical activities

Hyperthermia

Common Risk in Physical Activities

• Abnormally high body temperature.

Hypothermia

Common Risk in Physical Activities

• Abnormally low body temperature.

Dehydration

Common Risk in Physical Activities

• The body is losing fluid more than its intake.

Overexertion

Common Risk in Physical Activities

• Pushing the body beyond its threshold in terms of physical activities.

Light intenstiy

When a person is not sure or new to exercise, it will always be advisable to start with a _____ intensity