Questions and Answers
What does the term 'Power' in physical fitness refer to?
Ability to exert force quickly
Which principle states that exercise should be specific to one's fitness goals?
Principle of Specificity
What does the Principle of Overload state?
Exercise should challenge the body beyond its usual activity level
Which component of physical fitness involves a combination of strength and speed?
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What happens if individuals significantly reduce their physical activity?
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Which principle recommends a gradual increase in exercise intensity to prevent overtraining?
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Why is adequate rest crucial for the body?
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What can overtraining or insufficient rest lead to?
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Why is it recommended to start each class with a thorough warm-up?
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What is typically included in a cool-down after exercise?
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What components of fitness should classes address according to the Principle of Balance?
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What is the purpose of systematically changing training variables according to the General principles of training?
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Study Notes
Components of Physical Fitness
- Speed: a component of physical fitness
- Balance: a component of physical fitness
- Coordination: a component of physical fitness
- Agility: a component of physical fitness
- Reaction Time: a component of physical fitness
- Power: the ability to exert force quickly, combining strength and speed, crucial in activities requiring explosive movements
Principles of Exercise
Principle of Overload
- Requires increasing intensity, duration, or frequency of exercise beyond individual's usual level of activity
- Challenges the body to adapt and become more fit
Principle of Specificity
- Exercise training should be specific to particular fitness goals or outcomes desired
- Example: improving cardiovascular endurance requires specific training
Principle of Progression
- Gradually increase intensity, duration, or frequency of exercise to avoid overtraining
- Helps prevent overtraining and reduces risk of injury
Principle of Individuality
- Recognizes that individuals respond differently to exercise
- Training programs should be tailored to each individual
Principle of Reversibility
- Gains in fitness are reversible if physical activity stops or significantly reduces
- Positive adaptations can be lost over time
Principle of Recovery
- Adequate rest is crucial for allowing the body to recover and adapt to exercise stress
- Insufficient rest can lead to fatigue, decreased performance, and increased risk of injuries
Principle of Warm-up and Cool-down
- Start with a thorough warm-up to prepare the body for exercise and reduce injury risk
- End with a cool-down, including stretching, to improve flexibility and aid in recovery
Principle of Balance
- Design classes that address various components of fitness (cardiovascular endurance, strength, flexibility, and balance)
- Ensure a well-rounded fitness program
General Principles of Training
- Systematically change one or more variables to keep training challenging
- Variables: intensity, volume, and/or mode
- Examples: increase volume, decrease intensity; decrease volume, increase intensity
- Periodization schemes: micro-, meso-, and macrocycles
- Macrocycle: typically an entire training year, or a period of many months up to four years (for Olympic athletes)
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