pe unit 4 aos 3

Number of training sessions per week to ensure improvements

improvement: train 3 to 4 times per week, Maintain: train 2 times per week.

is the destructive metabolism (breakdown) of muscle tissue and other compounds in the body

is the building of proteins and muscle tissue

refers to the level of exertion applied during the work phase of a training session. Measure via % max HR, %VO2 max, RPE, Accelerometers/GPS tracking.

220 minus age OR 208 minus 0.7 x age

To convert % VO2max into %HR max add 10%. 75-85% VO2max = 85-95% HR max

Score out of 10, Subjective measurement.

can refer to the length of a training session or the length of the training program. Training programs should be at least 6 weeks long (with 12 weeks being ideal)

The training method used to train the specific fitness component

Replicating characteristics of physical activity in the training. An athlete should train the specific Energy system, Fitness components, Muscle groups & Skills required.

Workload needs to be increased once a performer becomes accustomed to the training to enable positive adaptations to occur .If not enough stress is placed on the body, adaptations will plateau Overload is applied to training to enable adaptations to occur by changing. Time of Work, Amount of Resistance, Number of Sets/Sessions.

Each individual has a genetic potential for fitness. An untrained athlete will show greater initial improvements than a trained athletes

Varying a program can help keep athletes interested and motivated. However specificity must be remembered!!

Fitness gains can be maintained by training twice per week, Good for seasonal athletes (maintain their fitness in the off season)

Training adaptations reverse and athlete goes back to pre training status

occurs when there is insufficient rest between training sessions or too much overload is applied

LSD, activity non stop, 70-85 per cent hr max for 20 mins.

involves a period of work followed by rest, overloading need to be careful. work: rest

aerobic sustem training usually 60 sec work and rest 1:1.

anaerobic glycolysis 10 to 60 secs, 1:3.

trains ATP-CP, work periods of less than 10 secs. 1:6.

continuous running and random bursts of speeds, classified as aerobic but improves both.

Sequenced performance of exercises at different activity stations

is when the performer completes as many repetitions of the exercise in a specific time

is when the number of repetitions at each station is predetermined

is when the performer completes as many repetitions as possible and then they need to complete half that number as fast as they can

cycling ex6 reps, 3 times a week.

cycling, 4:3, 4 reps. 80 per cent

4:1, 4 to 6 reps, running.

60:75, cycling, 8 to 12 reps.

used to improve muscular strength, muscular endurance and muscular power. Lifting is resistance, repetitions and sets.

is the most weight a person can lift for a defined number of exercise movements.

Unimodal exercises Eg. Running, cycling, Conducted in set intervals. Defined rest period

multimodal eg push up and squats, conduct in circuit or interval, rest breaks when needed.

60 to 70, 85, 30 to 60, 40 to 60, 8 to 12 reps. 3 to 6 reps, 15 to 25. 1 to 3 sets all slow and moderate, but power is fast. Rest 2 to 3, then 1.

When there is a rapid eccentric muscular contraction (muscle lengthening) the stretch reflex initiates a rapid concentric muscle contraction (muscle shortening) to protect the muscle from overstretching.

When a person stretches in a position and holds it for at least 10 seconds, used in rest.

involves moving a joint through a range of motions with controlled momentum. Like gymnastics, and ballet.

involves the same movements but with much greater force, warm up usually. Prevent injury usually

Muscle is moved through its ROM until the first sign of discomfort, at this point the muscle is contracted isometrically for