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Questions and Answers
What is the frequency of exercise for muscular strength according to the FITT principles?
What is the frequency of exercise for muscular strength according to the FITT principles?
What is the purpose of a warm-up exercise?
What is the purpose of a warm-up exercise?
What is the 'I' in the FITT principles for cardiovascular endurance?
What is the 'I' in the FITT principles for cardiovascular endurance?
What is the training principle that involves gradually increasing the overload over time?
What is the training principle that involves gradually increasing the overload over time?
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What is the sequence of the CPR chain?
What is the sequence of the CPR chain?
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What is the purpose of rest and recovery in a workout routine?
What is the purpose of rest and recovery in a workout routine?
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What is the type of exercise recommended for flexibility according to the FITT principles?
What is the type of exercise recommended for flexibility according to the FITT principles?
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Which of the following is a principle of training?
Which of the following is a principle of training?
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Study Notes
Health-Related Fitness Components
- There are five health-related fitness components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
FITT Principles
Cardiovascular Endurance
- Frequency: 3-5 times per week
- Intensity: 60-85% of maximum heart rate
- Time: 20-60 minutes
- Type: Running, cycling, swimming, etc.
Muscular Strength
- Frequency: 2-3 times per week
- Intensity: Heavy resistance (e.g. 4-8 repetitions)
- Time: Each session until fatigue
- Type: Weight training, resistance bands
Muscular Endurance
- Frequency: 2-3 times per week
- Intensity: Moderate resistance (e.g. 9-15 repetitions)
- Time: Each session until fatigue
- Type: Calisthenics, circuit training
Flexibility
- Frequency: Daily
- Intensity: Stretch to the point of feeling tightness, not pain
- Time: 10-30 seconds per stretch
- Type: Static, dynamic stretching
Training Principles
- Overload: Place greater stress on the body than it is accustomed to, in order to increase fitness.
- Progression: Gradually increase the overload over time to continue improving.
- Specificity: Training must be specific to the fitness component and activity.
- Warm Up: Light exercise to prepare the body for activity and prevent injury.
- Cool Down: Light exercise after a workout to allow the body to recover gradually.
- Rest & Recovery: Allow time between workouts for the body to recover and adapt.
- Reversibility: Fitness levels will decrease when training stops or decreases.
- Diminishing Returns: There is a point when overload stops producing desired results.
- Tedium: Varying the workout routine to prevent boredom and plateaus.
CPR Chain
- The CPR chain consists of: Call emergency services, give Chest compressions, give Rescue breaths.
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Description
Learn about the five health-related fitness components, including cardiovascular endurance, muscular strength, and more. Understand the FITT principles for exercise planning.
