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To calculate HRmax with the use of Gellish et Al.(2007) what would the equation look
like?
HRmax=207-.07 (age)
What are the different types of workout routines
, 1. full body routine
2 upper/ lower body split routine
3. Alternate splits
Metabolic Energy Systems Specificity
-consider the energy demands of the sport when choosing or designing tests
What are the Five Steps (CSEP)?
1. ask
2. assess
3. advise
4. agree
5. assist / arrange
What occurs when training load if varied in a step like manner?
, -greater increases in performance
-increased volume and intensity
-Repeated load increases with the recovery phase
upper/lower body split routine
Scheduling separate workouts for upper and lower body; each trained
separately on its own day
Upper: chest, back, shoulders, biceps, triceps,
Lower: quadriceps, hamstrings, calves, abs
-- typically a 4-day routine
Time
-the duration of the training session, which is
--typically expressed in minutes
--determined by the number of exercises, sets and repetitions per set
AGREE means:
, -devise an action plan
-using guidelines, sometimes people wont agree not a good fit
Resistance Training
A complete program of physical activity should include resistance training to
enhance musculoskeletal health
Benefits to warm-up?
-increased muscle and core temperature
-increased blood flow
-increased speed of metabolic reactions
-increased heart rate and cardiac output
-increased oxygen consumption
-increased nerve conduction velocity and neural activation
-increased muscle strength and power
what are the characteristics of effective testing in order?
To calculate HRmax with the use of Gellish et Al.(2007) what would the equation look
like?
HRmax=207-.07 (age)
What are the different types of workout routines
, 1. full body routine
2 upper/ lower body split routine
3. Alternate splits
Metabolic Energy Systems Specificity
-consider the energy demands of the sport when choosing or designing tests
What are the Five Steps (CSEP)?
1. ask
2. assess
3. advise
4. agree
5. assist / arrange
What occurs when training load if varied in a step like manner?
, -greater increases in performance
-increased volume and intensity
-Repeated load increases with the recovery phase
upper/lower body split routine
Scheduling separate workouts for upper and lower body; each trained
separately on its own day
Upper: chest, back, shoulders, biceps, triceps,
Lower: quadriceps, hamstrings, calves, abs
-- typically a 4-day routine
Time
-the duration of the training session, which is
--typically expressed in minutes
--determined by the number of exercises, sets and repetitions per set
AGREE means:
, -devise an action plan
-using guidelines, sometimes people wont agree not a good fit
Resistance Training
A complete program of physical activity should include resistance training to
enhance musculoskeletal health
Benefits to warm-up?
-increased muscle and core temperature
-increased blood flow
-increased speed of metabolic reactions
-increased heart rate and cardiac output
-increased oxygen consumption
-increased nerve conduction velocity and neural activation
-increased muscle strength and power
what are the characteristics of effective testing in order?
