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Weight in Kg) divided by (Ht in metres)2 And is a good indicator of future health problems
Body Mass Index?
100
What is FIHT?
Frequency: 3-6 days per week Intensity: - at a level that keeps your HR in your Target Heart Rate zone (THR) Time: 20-60 minutes per session 10 to 15 min for beginners, up to 60 min for advanced (T)ype: could be almost anything that gets your heart rate up for that duration of time (your heart does not discriminate)
100
How do we determine the 1RM ? (table)
60% = 15 reps 65% = 14 reps 70% = 12 reps 75% = 10 reps 80% = 8 reps 85% = 6 reps 90% = 4 reps 95% = 2 reps 100% = 1 reps
100
Signs of Overtraining?
Decreased Fitness Level Decrease sports performance Increase fatigue
100
Skill-Related Fitness Components?
Speed Coordination Power Balance Agility Reaction time
200
how old your body is based on your lifestyle choices how old you are in calendar years and days.
Physiological Age is ? Chronological Age is?
200
Find your Maximum Heart Rate (MHR)
(MHR = 220 – age)  220 – 20 = 200
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Muscular Flexibility is?
Flexibility is the range of motion around a joint and is determined by: shape of bones, length of muscles.
200
Base Fitness Conditioning?
Building a base of general fitness components: Cardiorespiratory fitness Muscular strength and endurance Flexibility Body composition
200
Preventing Cancer?
Health education Become informed of risk factors Changing negative lifestyle habits and behaviours
300
Job, Lifestyle
Contributes to physical fitness
300
Find MHR – Resting HR = HRR
200 – 60 = 140
300
Reduces back pain Promotes healthy muscles and joints Makes daily activities easier to perform
What is Flexibility
300
Power/Explosiveness? How?
Plyometrics: Greatest amount of force in the shortest time
300
Body Composition?
Body composition consists of fat and non-fat component Percent body fat – fat mass Lean body mass – non-fat component
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Lifestyle Physical Activities are activities that would normally require higher levels of activity than at rest.
LPA
400
Principles of exercise???
Overload: 2. Progression: 3. Specificity: 4. Reversibility: 5. Dose Response Relationship: 6. Diminished Returns: 7. Rest and Recovery: 8. Variety 9. Individuality
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Factors Affecting Flexibility?
Joint range of motion highly specific (hip, trunk, shoulder) Gender (women have better flexibility than men), Genetics Shape of bones, joint cartilage, ligaments, tendons, muscles, skin
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Periodization?
Training in cycles, off-season/pre-season/transition
500
1) a typical weekday 2) a typical weekend day. How ‘active’ is your typical day? What effect does this have on your health? An active lifestyle and better overall health affects your physical work capacity at all stages of your life
Importance of LPA
500
STRENGTH: & ENDURANCE: FITTS?
F = 1 to 3 x / week per muscle group I= weight that you can do 1 to 6 times T= 3-6 sets of 1 -6 reps (85 – 100% of 1RM), 3 min between sets T = free weights, machines, body weight, other? & F = 2 to 4 x / week per muscle group I = weight that you can do 12 to 15 times T= 2 to 3 sets of 12 -15 reps (60 – 70% of 1RM), 2 min rest between sets T = weights, machines, body weight, other?
500
What causes back pain?
Tight, weak hamstrings Weak abs Tight lower back muscles
500
Program design requires?
Evaluation of sport, client analysis, athlete profile, evaluate the results
500
Assessing Body Fat how?
Body Mass Index (BMI) Body circumference measurements BioElectrical Impedance Skinfold measurements Bod Pod Dexa Underwater weighing