Define what being physically fit means 

For women, fat should not exceed what percentage of body weight?

For men, fat should not exceed what percetage of their bodyweight?

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Endurance is defined as? 

  “The ability to
keep moving for long periods of time.”

What are the 2 categories of endurance?

Cardiorespiratory and Muscular.

Define cardiorespiratory Endurance

Cardiorespiratory Endurance is the
prolonged ability of your heart and lungs
to supply muscles with nutrients and
oxygen.

• increase in stroke volume
• decrease in resting heart rate
• decrease in resting blood pressure (both systolic and diastolic)
• increase in capillarisation
• increase in the size and number of mitochondria
• increase in number of red blood cells
• increase in aerobic enzyme activity
• decreased incidence of disease
P mortality from all causes
P coronary heart disease (CHD)
P cancer
P hypertension
P non-insulin-dependant diabetes mellitus
P osteoporosis
P depression
• improved ability to recover during and after training
• decrease in percentage body fat
• increased burning of fat at higher exercise intensities
• ability to work aerobically at higher exercise intensities
• enhanced sense of well-being

• Long slow duration (LSD) training
• Interval training
• Fartlek training

This type of training is useful for the following purposes.
• appropriate intensity for severely de-conditioned clients or those in special population groups

• appropriate intensity for warm ups and cool downs
• training in this zone can be used during ‘recovery’ sessions – typically
performed the day after a very heavy session (both aerobic and resistance).
This will promote recovery by increasing the blood flow to the working muscles.
Recovery sessions would seldom be more than 30 minutes in duration
• can be performed during certain phases of training when aerobic fitness is
not a high priority – for example hypertrophy phases
• most commonly used as the recovery intensity during interval training
sessions. The exact intensity of recovery will depend on the intensity and
duration of the work period of interval session

Zone 2 - aerobic threshold (AeT)
training is the minimum intensity that is recommended to
improve aerobic fitness and reduce disease. 

The following adaptations
can be expected:
• increase in capillary density
• increase in myoglobin
• increase in the number and size of mitochondria
• increased energy stores (ATP, glycogen and FFA’s)
• increased ability to oxidise fat and spare glycogen
However, exclusive use of this type of training will probably not provide huge
increases in aerobic sports performance. AeT training can be performed for any
length of time between 10 minutes to several hours. The duration of training within
this zone will depend on the client’s fitness levels and training goals. The specific
intensity will depend on the duration of training – the longer the session the lower
the intensity within the aerobic zone.
SA

Phases of Training

Name the three phases of aerobic training

1. Foundation or base training
2. Transition or Threshold training
3. Speed or power phase

Training Zones

The recovery zone is trained at what percentage of MHR? 

Anaerobic 1: 80-95

Anaerobic 2: 95-100