BTEC

• what is the calculation to work out exercise intensity?


  1 Rep Max
• How do you calculate your Maximum Heart Rate?

  Max HR=220-Age
• How do you calculate 50% of your Max HR?

  50/100 x Max HR
• How do you calculate 60% of your Max HR?

  60/100 x Max HR
• How do you calculate 70% of your Max HR?


  70/100 x Max HR
• How do you calculate 80% of your Max HR?

  80/100 x Max HR
• How do you calculate 100% of your Max HR?

  220-Age
• Name 2 components of a cool down


  -Pulse Lowering

  -Stretch
• What is 1 benefit to doing a cool down?


  returns your body to its pre-exercise state by gradually decreasing pulse
• What does SMARTER stand for?


  -Specific

  -Measurable

  -Achievable

  -Realistic

  -Timed

  -Exciting

  -Recorded
• What is a short term goal?


  A goal that is set over a brief period of time, from 1 day to 1 month.
• What is a long term goals?

  A goal ranging from 3 months to several years.
• what Are the principles of Training?


  Frequency

  Intensity

  Time

  Type
• What is validity?


  how accurate a test is
• what is reliability?


  How reliable a test is when comparing test results.

  (e.g footwear or environmental factors)
• What is practicality?


  How practical the test is based on how many people can do it, or how much the test costs.
• what do you use to measure your Heart Rate?

  heart rate monitor
• What is a 1 rep Max?

  heaviest weight you can lift at once
• What is the Borg scale?


  Rate of Perceived exertion scale that goes from 6-20, measuring your intensity.
• What is a public provision?


  local sports centres or gyms that are cheap and serve the local community
• What is the private provision?


  The more expensive and high end centres and gyms that may be exclusive to people with higher incomes.
• What is the voluntary provision?


  People that work for free and help their local community out in their free time.
• What is a long term adaptation of Aerobic Endurance?


  Heart rate and breathing rate lowers as your hearts muscles become stronger, don't require as much effort to pump blood around the body.
• What is the long term adaptation of flexibility?


  You can increase your range of movements in your ball and socket joints.
• What is the long term adaptation for speed?

  You begin to build stronger muscle fibres that help increase speed as your muscles get bigger/stonger.
• What is the long Term adaptation for power?


  Your muscles grow stronger as a result of repaired micro tears in the muscles. Giving you the ability to exert more power with bigger muscle mass.
• what technology can be used to measure Heart rate?


  Smart Watches

  Health apps

  HR monitors
• What percentage of your heart rate does your warm up/cooldown consist of?

  50-60%
• What percentage of your heart rate does your Fatburn consist of?

  60%-70%
• What percentage of your heart rate does your Aerobic threshold consist of?

  70%-80%
• What percentage of your heart rate does your Anaerobic Threshold consist of?

  80%-100%