1ºTERM

1. Design a workout session outlining durations, distances, and intensity (utilizing

the Borg scale), anchored on these endurance training methods: • Continuous
running • Fartlek • Circuit • Interval training
2. What is the significance of a physical fitness test? Illustrate and thoroughly
explain a fitness test, specifying what it assesses.
3. Illustrate and explain an active stretching exercise for the specified muscle
groups below. How many sets and duration would you allocate to each stretch if
the aim is to enhance it? And to maintain it?
4. Design a strength training circuit using any equipment of your choice. Specify
the number of repetitions and series for each exercise.
-Squats 4x8 20 seconds rest between sets
-Push ups (knee push up if u can not perform the exercise) 4x8 20 seconds rest
between sets
-Walking Lunges 4x8 (each leg) 20 seconds rest between sets
-Bicep curl 4x8 20 seconds rest between sets
-Pull – ups 4x6 30 seconds rest between sets
-Dips 4x8 20 seconds rest between sets
5. If you're initiating strength and/or endurance training, what would be your
starting point (refer to your notes)?
6. What distinguishes fast-twitch from slow-twitch fibers?
7. What sets aerobic endurance apart from anaerobic endurance?
8. What kind of muscle contraction is involved in the following exercises?
9. Connect the heart adaptations that occur depending on whether the training is
aerobic or anaerobic.
10. Can you explain what TRX is?