PE Exam 2; Chapter 8 "Exercise Programming"

According to ACSM and the AHA, what are the frequency recommendations for exercise?

1. At least 5 days per week of moderate-intensity aerobic activity OR

2. At least 3 days per week of vigorous-intensity aerobic activity AND

3. At least 2 days per week of strength training AND

4. At least 2-3 days per week of flexibility/mobility training

List the health-related components of fitness

Aerobic capacity, Muscular strength, Muscular endurance, Flexibility, Body Composition

List the performance-related components of fitness.

Anaerobic capacity, Power, speed, agility, coordinate, balance, reaction time

What are the three most important components of fitness?

strength, endurance, mobility

intensity

how hard

volume

how much

frequency

how often

Which factor is most important?

Specificity

Explain the Stimulus-Recovery-Adaptation (SRA) curve. According to the SRA curve, when is the best time to perform a subsequent training session for optimal recovery and performance?

In essence, the SRA curve provides guidance as

to when to perform subsequent training sessions for the same or similar workout. The best time to perform a subsequent training session is at the peak of the overcompensation portion of the curve.

If endurance and strength training are both included in the same workout, which one should come first?

As a result, it is recommended to perform the type of training receiving priority first. For example, if an individual's

primary goal is to improve strength, then strength training should be performed before endurance training. That said, if strength training and endurance training are performed at different times on the same day (e.g., separate morning and evening training sessions), then the order has no consequence as the body has had enough time to recover between training sessions.

Low intensity endurance training or strength training

between training sessions

Moderate intensity endurance training or strength training

24hrs between training sessions

High intensity endurance training or strength training

72-96hrs between training sessions

What are the recommendations regarding endurance training for strength athletes whose primary goal is muscle hypertrophy?

A good recommendation is to limit the frequency of endurance training to no more than 3-4 times per week when the intensity is moderate to high