PAHL - Chapter 8

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

Coordination

Balance

Reaction time

Explain the ACSM and AHA frequency guidelines for Aerobic activity—moderate and vigorous

ACSM: 30 min. /5 days of moderate or 20 minutes/3 days of vigorous, or an equivalent mix/2 days per week AHA: at least 150 minutes per week of moderate or 75 minutes of vigorous or a combination of both

Explain the ACSM and AHA frequency guidelines for Strength training

a minimum of 2 days per week of strength training

Explain the ACSM and AHA frequency guidelines for Flexibility/mobility training

2-3 days per week of flexibility/mobility training

frequency

"how often" (The total number of days per week for strength, endurance, and flexibility/mobility training).

intensity

"how hard" based on percentage of MHR for endurance training, 1RM for strength training, and the level of discomfort for mobility training.

duration

Amount of time spent exercising within a specific training session.

Hierarchy of Training Variables from most important to least important.

Specificity (The principle of specificity), recovery (Time required between exercise sessions to allow the body to repair and replenish), intensity ("how hard"), volume (The total number of exercises, sets and reps completed in a particular training session), and variation (Periodic rotation of exercises in order to prevent training plateaus and/or overtraining.)

Explain the SRA curve and its application to allowing optimal recovery time between workouts.

Stimulus-recovery-adaptation (SRA) curve is a guide to when to perform subsequent training sessions for the same or similar workout.

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

the order in which they are performed does not appear to matter

List the SRA recovery recommendations for moderate endurance exercise, vigorous endurance, moderate strength training, and intense strength training workouts.

Moderate-intensity endurance training: 24h

Vigorous-intensity endurance training: 48h

Moderate-intensity strength training: 48h

Vigorous-intensity strength training: 72-96h