Heart Rate Zones
This heart rate zone (60-70%max HR)builds aerobic endurance.
What is Zone 2-3
Increase in muscle size.
What is hypertrophy?
This principle means your body adapts specifically to what you train.
What is SAID?
The ability of the muscle to lengthen.
What is flexibility?
Exercise reduces risk of this leading cause of death in the US.
What is heart disease?
Training in this zone improves anaerobic capacity and speed.
What is zone 4-5?
These increase in cells to improve energy production.
What is mitochondria?
Gradually increasing intensity over time is called:
What is progression?
The ability to control a joint through full range of motion.
What is mobility?
Strength training increases this tissue, boosting metabolism.
What is muscle mass?
Daily Double: Explain why training in lower heart rate zones improves performance in higher zones.
Because it builds stroke volume, capillary density, and aerobic efficiency, allowing better recovery and endurance at high intensities.
More of these improve oxygen delivery to muscles.
What is capillary density?
If workouts never increase in difficulty, this principle is missing.
What is overload?
Tight hips from prolonged sitting often lead to this.
What is lower back pain?
Long-term exercise helps regulate this blood marker linked to diabetes.
What is blood-sugar?
This cardiovascular adaptation causes resting heart rate to decrease.
What is increased stroke volume?
Daily Double: Name one cardiovascular, one muscular, and one metabolic adaptation from consistent training.
Stroke volume, Hypertrophy, Insulin sensitivity.
Loss of fitness after stopping training.
What is reversibility or detraining?
Mobility improves injury prevention by increasing this.
What is joint stability/control?
Training at max intensity year-round increases risk of this.
What is burnout or injury?
If someone only trains in zone 5 and avoids moderate zones, what major adaptation are the missing?
What is aerobic base development?
This metabolic adaptation improves blood sugar control.
What is increased insulin sensitivity?
Daily Double: Explain why periodization is important for both performance and long-term health.
It allows planned adaptations over time, prevents plateau, reduces injury risk, manages fatigue.
Explain how mobility affects aging and independence.
Maintains movement quality, reduces fall risk, preserves daily function.
Explain how exercise acts as preventative medicine using at least two adaptations.
improved stroke volume, insulin sensitivity