Advanced Methods Review
Know what minerals females require more than males.
o Iron, maybe calcium? Not sure
Know hydration and rehydration rates.
o Average Adults is 2-2.7 quarts per day
o Athletes sweating a lot consumer extra 3-4 gallons
o 1 pound los
Know the differences between the types of endurance and what they will
o Aerobic endurance
Some times called low intensity endurance
Allows person to perform activities continually for a long
Rely on oxidative or aerobic metabolism
Testing Problems (male should squat 1.5 times bodyweight, women should
squat 1 time bodyweight, male bench 1 times bodyweight)
Order of Test (non-fatigue test, agility test, strength and power test, fatiguing
test, and aerobic capacity).
Exercise Leadership I
1. What is the equation for cardiac output (Q)?
2. When training in the stamina phase, your heart rate should be at _ %MHR.
3. Does your maximum or resting heart rate change with endurance training. Explain.
Cardiac output method
Increases in cardiac output via eccentric hypertrophy; ST fibers
60-75% MHR; cyclical or circuit style
1-3 sessions per week
Cardiac power intervals
Increases in cardiac output via concentric hypertrophy;
Exam 2 Study Guide
1. List the six characteristics of a good warm-up.
2. What considerations should you make when designing a group warm-up?
3. How many exercises should be included in the warm-up (do not Google this answer)?
4. When it comes to e
Q = HR x SV
HR = Heart Rate (number of beats)
SV = Amount of blood pumped per beat
Phase II: Stamina
HR Zone: 75 85% MHR
Q: Which number is affected by exercise?
General gauge of aerobic fitness levels and work capacit
PURPOSE: is to push the body to its limits
Highest volume and intensities
PURPOSE: to maintain fitness and heighten the bodys functions
High intensity at low volumes
Moderate intensity at moderate volume
Review - slides 1-16
Early phase training principle
Quantifying hyp/str/power and defined
Traditional hypertrophy training - higher volume, more sets, low moderate, 65 - 75% 812 reps
Strength - higher intensity - over 85% - 6rep or less
The Effects of
Concurrent Training on Exercise Performance
Anaerobic Performance (Hypertrophy, Strength, and Power), Aerobic Performance (Energy
Expenditure, Running Economy), Body Composition, and Basal Metabolic Rate
It all comes down to specifi
Advanced methods - 1/6/15 - Skeletal muscle plasticity
Structure and function
Overview: (nothing is magic)
Skeletal muscle; voluntary control; Somatic nervous system; Only type of
muscle under conscious control
-In general, served by one nerve, one artery
November 26, 2014
EXERCISE LEADERSHIP II
FLORIDA ATLANTIC UNIVERSITY
Current research does not provide a traditional linear periodization plan or seasonal
training protocol for skateboarding,