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Questions and Answers
Which principle of training suggests that to see adaptations, you must gradually increase the intensity, duration, type or time of a workout?
Which principle of training suggests that to see adaptations, you must gradually increase the intensity, duration, type or time of a workout?
- Principle of Progression
- Principle of Overload (correct)
- Principle of Specificity
- Principle of Reversibility
The principle of overload suggests that one should maintain the same workout intensity to avoid overtraining.
The principle of overload suggests that one should maintain the same workout intensity to avoid overtraining.
False (B)
What is the potential consequence of ignoring the overload principle in training?
What is the potential consequence of ignoring the overload principle in training?
Failure to make gains
According to the principle of progression, training sessions should be done in a ______ progression, becoming more challenging over time.
According to the principle of progression, training sessions should be done in a ______ progression, becoming more challenging over time.
Match the following methods with how they accomplish progression in exercise:
Match the following methods with how they accomplish progression in exercise:
Which principle indicates the need for a specific type of exercise to improve the fitness of a particular body part?
Which principle indicates the need for a specific type of exercise to improve the fitness of a particular body part?
The principle of specificity suggests that general exercises are equally effective for all sports-specific training needs.
The principle of specificity suggests that general exercises are equally effective for all sports-specific training needs.
What does SAID stand for in the context of the principle of specificity?
What does SAID stand for in the context of the principle of specificity?
The principle of reversibility is best described by the saying, 'If you don't use it, you will ______ it.'
The principle of reversibility is best described by the saying, 'If you don't use it, you will ______ it.'
Match the scenarios to their most likely outcome, based on the principle of reversibility:
Match the scenarios to their most likely outcome, based on the principle of reversibility:
Which principle accounts for the fact that individuals respond differently to the same training program?
Which principle accounts for the fact that individuals respond differently to the same training program?
The principle of individuality suggests that the same training program will yield identical results for all individuals, regardless of their genetic makeup.
The principle of individuality suggests that the same training program will yield identical results for all individuals, regardless of their genetic makeup.
Name two factors that contribute to the variability in training outcomes as described by the principle of individuality.
Name two factors that contribute to the variability in training outcomes as described by the principle of individuality.
The FITT principle includes Frequency, Intensity, Time and ______.
The FITT principle includes Frequency, Intensity, Time and ______.
Match the component of the FITT principle with its description:
Match the component of the FITT principle with its description:
Which of the following best describes 'intensity' within the FITT principle?
Which of the following best describes 'intensity' within the FITT principle?
If someone wants to improve their muscular strength, how many times per week should they do resistance training?
If someone wants to improve their muscular strength, how many times per week should they do resistance training?
In the evolving exercise phase, stretching is generally considered less important than warm-up and cool-down.
In the evolving exercise phase, stretching is generally considered less important than warm-up and cool-down.
What does a modern exercise phase include that an evolving exercise phase does not?
What does a modern exercise phase include that an evolving exercise phase does not?
According to the FITT formula, one should hold a static stretch for ______ seconds to ensure maximal flexibility.
According to the FITT formula, one should hold a static stretch for ______ seconds to ensure maximal flexibility.
Which of the following is an issue with the overload principle?
Which of the following is an issue with the overload principle?
Which statement defines Overreaching?
Which statement defines Overreaching?
Increasing intensity is not a method of progression.
Increasing intensity is not a method of progression.
Name two methods of progression.
Name two methods of progression.
Exercise is stress and because the body efficiently acclimates to stress, ______ is imposing a specific type of stress on the body repeatedly and in a variety of ways.
Exercise is stress and because the body efficiently acclimates to stress, ______ is imposing a specific type of stress on the body repeatedly and in a variety of ways.
Match exercises to the body part most effective for improving.
Match exercises to the body part most effective for improving.
Why does fitness lost when demands are lowered?
Why does fitness lost when demands are lowered?
Everyone is not different and does not responsd differently to training.
Everyone is not different and does not responsd differently to training.
Name two factors of the principle of individuality.
Name two factors of the principle of individuality.
The FITT principle is a great way of ______ your exercise program.
The FITT principle is a great way of ______ your exercise program.
Flashcards
Basic Principles of Exercise
Basic Principles of Exercise
Fundamental rules that establish the groundwork for deciding the appropriate quantity of physical exercise required to improve and sustain health, wellness, and fitness.
Principle of Overload
Principle of Overload
Gradually increasing the intensity, duration, type, or time of a workout to see adaptations.
Hitting a Plateau
Hitting a Plateau
A situation where progress stalls due to a failure to apply the principle of overload.
Overreaching
Overreaching
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Principle of Progression
Principle of Progression
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Principle of Specificity
Principle of Specificity
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SAID Principle
SAID Principle
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Principle of Reversibility
Principle of Reversibility
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Principle of Individuality
Principle of Individuality
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FITT Principle
FITT Principle
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Frequency
Frequency
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Intensity
Intensity
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Time
Time
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Type
Type
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Traditional Exercise Phase
Traditional Exercise Phase
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Evolving Exercise Phase
Evolving Exercise Phase
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Modern Exercise Phase
Modern Exercise Phase
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Study Notes
- Fundamentals of training involve overload, progression, specificity, reversibility, and individuality.
- The FITT principle—Frequency, Intensity, Time, and Type—is related to creating exercise routines.
Basic Principles of Exercise
- Several important principles provide the basis for determining the physical activity needed for good health, wellness, and fitness.
Principle of Overload
- Gradually increase intensity, duration, type, or workout time to see adaptations; this is the overload principle.
- Overload is the most basic physical activity principle.
- Doing "more than normal” leads to improved physical fitness or health benefits.
- To increase flexibility, stretch a muscle longer than normal.
Issues with the Overload Principle
- Hitting a Plateau: Ignoring the overload principle results in failure to make gains.
- Overreaching and Overtraining Stress: Overreaching is a short-term problem causing a decrease in physical performance that takes days to overcome.
Principle of Progression
- This is a corollary to the overload principle, progress should happen gradually rather than in bursts.
- Training sessions become more challenging over time with gradual progression.
- To ensure results continue to improve, training intensity must increase above the adapted workload.
- Increasing weight is the popular method for progression.
- Progression occurs by changing frequency, number of exercises, complexity, number of sets, or any combination.
Principle of Specificity
- Need a specific type of exercise to improve fitness in a specific body part.
- Increase performance by using exercises that overload all muscles used in the skill.
- Exercise applies stress, and specificity imposes a certain stress on the body, repeatedly and in various ways, as the body adapts.
- Specific Adaptations to Imposed Demands (SAID) affirms that the body improves its performance of a specific exercise over time.
- Improving ability in a sport requires specificity such as developing skill at throwing as opposed to simply conditioning.
Principle of Reversibility
- Fitness improvements are lost when demands on the body are lowered.
- If application of a particular exercise is discontinued, the ability to successfully complete that exercise is lost.
- Disuse or inactivity results in loss of benefits achieved via overload; "if you don't use it, you will lose it."
- Weight loss benefits gradually erode if you don't adhere to physical activity like 30 minutes of running daily.
Principle of Individuality
- Everyone is different and responds differently to training.
- Some can handle higher training volumes, while others respond better to higher intensities.
- It is based on genetic ability, muscle fiber types, life factors, and chronological/athletic age, and mental state.
- Benefits of physical activity vary based on unique individual characteristics.
- The effect/amount of weight loss in running varies due to body composition and metabolism.
FITT principle
- Increasing stress on the body causes adaptations that improve fitness; its acronym stands Frequency, Intensity, Time and Type
- Frequency addresses how often to exercise.
- Intensity refers to how hard to exercise
- Time refers to how long to exercise.
- Type refers to what kind of exercise to do
FITT Formula
- Flexibility encompasses daily exercise with warm-up and cool down, holding stretches 15-30 seconds, total body stretches for 1-3 reps and controlled dynamic stretches for 10-20 minutes.
- Resistance training, done with 70-90% of single rep max, 1-4 sets, for 8-12 reps involving 8-12 exercises, is encompassed in muscular strength (3-5 times per week, with different muscle groups for 15-60 minutes)
Phases of Exercises
- Traditional Exercise Phase
- Evolving Exercise Phase
- Modern Exercise Phase
The Traditional Exercise Phase
- Warm-up, conditioning, and cool-down.
The Evolving Exercise Phase
- Warm-up, conditioning, cool-down, and stretching to remove soreness and increase mobility.
The Modern Exercise Phase
- Includes warm-up, dynamic stretch, conditioning, cool-down, and static stretch.
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