Apply the F.I.T.T formula to cardiovascular training

F : 3-5 times a week

I : target heart rate zone (60%-80%)

T : At least 20 minutes

T : Aerobic activity, allowing heart rate within THR zone

Apply the F.I.T.T formula to muscular strength training

F :2-4 times a week

I : high resistance

T : low number of repetitions

T : Anaerobic activities : weight lifting, core training

How do you calculate the THRZ for people

1. 220 - AGE = MHR

2. MHR * 0.60 =

3. MHR * 0.85 =

Briefly explain the 3 energy processes and which is the fastest

The fastest of the 3 energy processes is glycolysis. The body converts 3 generations systems to control ATP, which are glycolysis, the Krebs cycle, and electron transportation chain. The krebs cycle and electron transportation chain require oxygen. Glycolysis requires glucose.

List and explain the 5 Principles of Training S.P.O.R.T

S- Specificity (accurately reflect your sport, event, or activity

P- Progression ( constantly progress to avoid plateau)

O- Overload (overall lead of your sessions should increase each session or week)

R- Reversibility (when training does not incorporate overload)

T- Tedium ( variety, keep your body guessing for improvement)

What are three things that occur during warm up?

Increasing heart rate

Increasing respiration

Preparing the muscles

List the 6 Skill Related fitness components

Agility

Balance

Coordination

Power

Reaction time

Speed