Personal Exercise Program (PEP) Training :)

• What are the components of fitness?

  Flexibility, Agility, Cardiovascular Endurance, Muscular Endurance, Reaction Time, Coordination, Speed, Physical Strength, Body Composition, Balance and power.
• Fitness Tests and what they test?

  Cooper 12 minute run Test - Cardiovascular Fitness.

  Standing Stork Test - Balance.

  Sit and Reach Test - Flexibility.

  Harvard Step Test - Cardiovascular Endurance

  Hand Grip Test- Strength/Muscular Strength.

  30M Sprint Test- Speed.

  Vertical Jump Test - Power.

  Sit Up Test- Strength/Muscular Strength.

  Ruler Drop Test - Reaction Time.
• What are the training methods?

  Circuit, Continuous, Interval, Fartlek, Plyometrics and Resistant Training
• Components of fitness - sports?

  Agility - illinois agility test.

  Sports - Rugby, Handball, Football and Tennis.
• Components of fitness - sports?

  Balance - Standing stork test.

  Sports - Tennis, Gymnastics and Football.
• Components of fitness - sports?

  Coordination - Alternate hand wall test.

  Sports - Tennis, Gymnastics and Football.
• Components of fitness - sports?

  Cardiovascular fitness - Multi stage fitness test.

  Sports - Squash, Basketball, Football and Tennis.
• Components of fitness - sports?

  Flexibility - Sit and reach test.

  Sports - Gymnastics, Diving, Dance, Cheerleading, Surfing, Figure Skating, Pole vaulting.
• Components of fitness - sports?

  Muscular endurance - 60 Second sit-up test.

  Sports - Rowing and Cycling.
• Components of fitness - sports?

  Power - Vertical jump test.

  Sports - Jumping, Sprinting, Throwing, Swimming, Gymnastics, Cycling and track.
• Components of fitness - sports?

  Reaction time - Ruler drop test.

  Sports - Rugby, Badminton, Gymnastics and Rock climber.
• Components of fitness - sports?

  Speed - 30 Metre sprint test.

  Sports - Boxing, Tennis, Badminton and Field hockey.
• Components of fitness - sports?

  Strength - One rep max test.

  Sports - Gymnastics, Weight lifting, Water Polo and Wrestling.
• Physical Training? (Health)

  Body Composition, Muscular Strength, Muscular Endurance, Cardiovascular Fitness and Flexibility.
• Physical Training? (Skill)

  Reaction Time, Balance, Agility Speed, Power and Coordination.
• Continuous Training? (Positive/Negative)

  Positive - Simple, Cheap, Intensity accuracy, All age groups, Essential.

  Negative - Monotonous, Time-consuming, Weight-bearing, Overuse injuries, can decrease speed.
• Fartlek Training? (Positive/Negative)

  Positive - More varied than continuous, Non-rhythmical, Different sessions, More sport-specific, Does not threaten speed.

  Negative - More varied locations needed, Individual requirements - harder for group training.
• Interval Training? (Positive/Negative)

  Positive - Versatile, Simple, Effective, Suitable for different athletes.

  Negative - Increased intensity so requires motivation, Can be monotonous.
• Plyometric Training? (Positive/Negative)

  Positive - Increase power, Central to many sports, Very effective.

  Negative - Can be contraindicating, Not suitable for unfit people, Not suitable for young people.
• Circuit Training? (Positive/Negative)

  Positive - Versatile, Can cater for large numbers, Basic equipment, Can target skill and fitness.

  Negative - Few records, Loafing
• Resistance Training? (Positive/Negative)

  Positive - Goof for rehabilitation, Endless variations, Impacts performers, muscle isolation.

  Negative - Poor technique has major side-effects, Weight machines control movement.
• What does Principles of training stand for?

  Principles of training stands for Specificity, Progressive overload, Reversibility, Tedium.
• What does Cardiovascular fitness mean?

  The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during sustained physical activity.
• What does Muscular Endurance mean?

  The ability of a muscle or group of muscles to repeatedly exert force over an extended period of time.
• What does Fitness mean?

  The ability to survive and reproduce in a given environment.
• What does Health mean?

  Well-being.
• What does Frequency mean?

  The number of occurrences of a repeating event per unit of time.
• What does Intensity mean?

  The amount or degree of something.
• What does Progressive Overload mean?

  Gradually increasing the intensity, duration, or frequency of exercise to continually challenge the body and promote adaptation.
• What does specificity mean?

  The quality of being specific or precise.
• What does Individual Needs mean?

  Individual needs refer to the unique requirements and preferences of each person, which may include physical, emotional, social, or intellectual needs.
• What does Continuous Training mean?

  Continuous Training refers to ongoing learning and development activities that are designed to improve skills and knowledge over time.
• What does Interval Training mean?

  Alternating periods of high-intensity exercise with periods of rest or lower-intensity exercise.
• What are the Fitness Classes?

  Group exercise sessions led by an instructor that focus on improving physical fitness and overall health.
• Aerobics?

  Fitness - Cardiovascular Fitness.

  Characteristics - Mainly aerobic exercise to music, covering a variety of exercises.
• Body Pump?

  Fitness - Cardiovascular Fitness/Muscular Endurance.

  Characteristics - Exercise to music normally using low weights with many repetitions and variety of exercises, such as lunges and squats.
• Pilates?

  Fitness - Body and the mind, like yoga.

  Characteristics - A series of core movements focusing on the quality of the exercise rather than the quantity. So less vigorous but working on a range of movement. Also focuses on correct breathing.
• Yoga?

  Fitness - Body and the mind.

  Characteristics - Emphasis on quality of exercise, holding the correct position with full range of movement and balance, and breathing correctly.
• Spinning?

  Fitness - Aerobic fitness.

  Characteristics - Aerobic and anaerobic cycling on a stationary bike to music.
• Cardiac Hypertrophy?

  Enlargement of the heart muscle.