Fitness Training Principles
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Questions and Answers

Which of the following is NOT a component of the FITT principle?

  • Frequency
  • Type
  • Intensity
  • Time (correct)

Which of the following BEST describes the SAID principle?

  • Regular rest periods are crucial for muscle recovery.
  • High intensity training is essential for optimal results.
  • The body adapts to the specific demands placed upon it. (correct)
  • Training should focus on increasing the volume of work performed.

What concept describes losing fitness gains if training becomes inadequate?

  • Specificity
  • Reversibility (correct)
  • Overload
  • Volume

Which of the following is a compound movement?

<p>Deadlift (D)</p> Signup and view all the answers

Which energy system is primarily responsible for short-term, high-intensity activities?

<p>ATP-PCr system (B)</p> Signup and view all the answers

During the off-season, what training frequency is recommended for athletes aiming for hypertrophy and muscular endurance?

<p>4-6 per week (D)</p> Signup and view all the answers

Which of the following is NOT a characteristic of a strength training program?

<p>High repetitions (E)</p> Signup and view all the answers

What is the primary purpose of alternating movements in exercise order?

<p>To allow for recovery between sets (B)</p> Signup and view all the answers

What is the recommended rest period for hypertrophy training?

<p>30 seconds - 1 minute (D)</p> Signup and view all the answers

Which type of exercise order involves combining exercises for the same muscle group in a row?

<p>Compound sets (B)</p> Signup and view all the answers

What is the recommended training volume for a power training program?

<p>Single or low repetitions, 3-5 sets (D)</p> Signup and view all the answers

How is training load increased when an athlete is progressing?

<p>By adding 2 repetitions to 2 sets over two workouts (D)</p> Signup and view all the answers

Which of the following is NOT a factor considered when selecting exercises for a training program?

<p>The color of exercise equipment (A)</p> Signup and view all the answers

What is the purpose of the Deloading/Tapering phase in periodization?

<p>To allow for proper recovery and prevent overtraining. (B)</p> Signup and view all the answers

What is the main difference between a Traditional/Linear periodization program and a Nonlinear/Concurrent periodization program?

<p>Traditional/Linear programs use blocks of training that focus on single aspects of fitness, while Nonlinear/Concurrent programs combine multiple fitness aspects simultaneously. (C)</p> Signup and view all the answers

What is the role of 'exercise stimulus' in the general training process?

<p>The specific exercises or training methods used. (B)</p> Signup and view all the answers

Which of the following is NOT a true form of periodization?

<p>Conjugate (A)</p> Signup and view all the answers

What is the main goal of the Supercompensation phase in training?

<p>To reach a new level of performance. (C)</p> Signup and view all the answers

During what phase of training would you expect to see a decrease in performance?

<p>Overtraining phase (C)</p> Signup and view all the answers

What is the difference between GPP and SPP?

<p>GPP focuses on general conditioning, while SPP focuses on sport-specific skills. (D)</p> Signup and view all the answers

What is the purpose of using a 1 RM test in resistance training program design?

<p>All of the above (D)</p> Signup and view all the answers

Which training type typically requires a medium to high weight with moderate repetitions for hypertrophy?

<p>Medium to high weight and moderate reps (D)</p> Signup and view all the answers

What is the recommended rest period for strength training?

<p>2 to 5 minutes (C)</p> Signup and view all the answers

In assessing an athlete, what type of analysis focuses on the physical needs specific to their sport?

<p>Movement analysis (A)</p> Signup and view all the answers

Which assessment technique involves quantifying movement patterns such as speed and duration in sports?

<p>Time Motion Analysis (TMA) (B)</p> Signup and view all the answers

What is the primary goal of needs analysis in athletic preparation?

<p>To understand the physical performance requirements of the sport. (D)</p> Signup and view all the answers

Which method is known for being sophisticated yet costly and requiring advanced knowledge to operate?

<p>Automated video monitoring (A)</p> Signup and view all the answers

What should a good assessment meet in order to be effective for athletes and coaches?

<p>Be relevant, reliable, and specific (C)</p> Signup and view all the answers

What does RIR stand for in the context of determining training load and repetitions?

<p>Repetitions In Reserve (A)</p> Signup and view all the answers

In which type of training is a lower volume with 2 to 6 sets typically recommended?

<p>Strength training (C)</p> Signup and view all the answers

What physical fitness attribute does VO2 max primarily assess?

<p>Cardiorespiratory fitness (A)</p> Signup and view all the answers

Which training focus requires maximal intent and high weights with single or low repetitions?

<p>Power (B)</p> Signup and view all the answers

What is the primary advantage of GPS tracking in motion analysis?

<p>High accuracy and portability (B)</p> Signup and view all the answers

When should training load be increased according to general guidelines?

<p>Once 2 extra reps can be performed over 3 workouts (A)</p> Signup and view all the answers

What physiological analysis identifies essential performance variables for athletes?

<p>Movement analysis (A)</p> Signup and view all the answers

Which of the following is NOT an example of a multiple set system?

<p>Performing one set of 8 reps on the deadlift (B)</p> Signup and view all the answers

What is the primary function of the creatine phosphate (PCr) system?

<p>Providing ATP primarily for short-term, high-intensity activities (D)</p> Signup and view all the answers

Which of the following training methods is NOT considered a method of maximizing muscular hypertrophy?

<p>Circuit training (B)</p> Signup and view all the answers

What type of contraction occurs when a muscle shortens?

<p>Concentric (D)</p> Signup and view all the answers

What does the training term 'Tempo' refer to?

<p>The speed at which an exercise is performed (A)</p> Signup and view all the answers

Which of the following training methods involves performing alternating exercises for opposing muscle groups?

<p>Superset (C)</p> Signup and view all the answers

What is the primary difference between the glycolytic system and the oxidative system?

<p>The glycolytic system produces a much higher rate of ATP than the oxidative system, but has a lower capacity for ATP production. (D)</p> Signup and view all the answers

What is the definition of anaerobic capacity?

<p>The maximal amount of high-intensity work that can be performed (D)</p> Signup and view all the answers

What is the primary difference between a 'heavy negative' and a 'forced rep'?

<p>Heavy negatives focus on the eccentric phase, while forced reps focus on the concentric phase. (A)</p> Signup and view all the answers

Which of the following training terms is NOT related to the amount of weight used in an exercise?

<p>Tempo (B)</p> Signup and view all the answers

Flashcards

FITT Principle

A framework that outlines Frequency, Intensity, Time, and Type of exercise.

Overload

Applying greater intensity or volume to induce a training response and gain strength.

Specificity

Training should be tailored to specific demands of a sport or movement for best results.

Reversibility

Loss of training gains due to reduced or inadequate training efforts over time.

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Compound Movement

An exercise that engages multiple joints and muscle groups simultaneously.

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Alarm phase

Initial phase of training when stimulus is recognized and performance starts to respond to fatigue.

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Resistance phase

Second phase of training where the body adapts and performance returns above baseline.

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Supercompensation phase

Final phase where performance reaches a new level after adaptation.

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Overtraining phase

A state in which performance declines due to excessive training stress.

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Periodization

A training structure that divides time into phases to induce specific adaptations for performance.

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Micro cycle

Short-term training phase typically lasting days to weeks.

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Macro cycle

Long-term training phase lasting months to years, encompassing a complete training year.

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Deloading / tapering

A training period where intensity, volume, and load are reduced to promote recovery.

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Needs Analysis

Assessment of the specific requirements for a sport and athlete's position.

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Exercise Selection

Choosing exercises based on type, movement analysis, and muscle balance relevant to the sport.

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Training Frequency

The number of training sessions per week, varying by season and athlete level.

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Exercise Order

The sequence of exercises; prioritize power and agility before accessory movements.

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Training Load

The amount of weight and number of repetitions used during training; varies by goal (strength, power).

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Volume

Total work done in training measured by sets, reps, and weight lifted per session.

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Rest Periods

Intervals of rest between sets, varying based on training focus like strength or hypertrophy.

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Beginner Training Frequency

Beginners should train less frequently compared to advanced athletes, focusing on adaptation.

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Endurance

Ability of a muscle group to continually contract for an extended time.

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Aerobic endurance

Sustaining a high percentage of VO2 max for a long duration.

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Concentric contraction

Muscle shortens while contracting.

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Eccentric contraction

Muscle lengthens while contracting.

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Isometric contraction

Muscle length does not change during contraction.

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Rate of force development (RFD)

Time taken to reach maximal force output.

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Circuit training

Performing one set of multiple exercises before repeating.

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Supersets

Alternating exercises for opposing muscle groups.

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RPE (Rating of Perceived Exertion)

Subjective scale (6-20) to quantify workout intensity.

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General Adaptation Syndrome (GAS)

The body's response to stress, including alarm, resistance, and exhaustion.

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RIR

Repetitions In Reserve; a measure of how many more reps could be performed.

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Strength Training

High weight and low repetitions aimed at increasing strength.

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Power Training

Maximal intent with high weight, focusing on explosive movements.

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Hypertrophy

Medium-high weight with moderate repetitions, aimed at muscle growth.

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Endurance Training

Medium weight with high repetitions to enhance stamina.

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Movement Analysis

Evaluation of specific movements and muscles used in a sport.

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Time Motion Analysis

Quantitative assessment of movement patterns during sport.

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Automated Video Monitoring

High-tech method for analyzing sports performance using video.

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GPS Tracking

Satellite-based system for tracking athlete movement and performance.

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HR Monitoring

Uses heart rate data to gauge intensity of training.

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Assessment Data

Data collected to understand an athlete's performance capabilities.

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Effective Assessment

A meaningful evaluation that meets the needs of athletes and coaches.

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Study Notes

FITT Principle

  • Frequency, Intensity, Time, Type

Volume

  • Amount of work performed
  • Can be measured by total time per week, reps, sets, and load
  • Can include distance traveled

Overload

  • Regular application of a specific exercise to induce a training response
  • Includes intensity and duration

Specificity

  • Adaptation to imposed demands (SAID principle)
  • Movements or energy systems are required by the athlete's sport
  • Different modalities target different energy systems
  • Cannot focus too much on one energy system; others suffer

Reversibility

  • Losing training gains if training becomes reduced or inadequate
  • "Use it or lose it" concept

Compound/Multi-Joint Movement

  • Movement targeting multiple joints and muscle groups

Isolation/Single-Joint Movement

  • Movement targeting a single muscle or group of muscles

Strength

  • Ability to overcome or counteract external resistance

Power

  • Ability of muscle tissue to exert high force at a high rate

Hypertrophy

  • Increase in muscle size due to increase in muscle cell size

Speed

  • Rate at which someone covers distance

Agility

  • Ability to change directions quickly

Endurance

  • Ability of a muscle or group of muscles to contract repeatedly

Aerobic Endurance

  • Ability to sustain high percentage VO2 max for an extended period

Energy Systems

  • ATP (adenosine triphosphate): Primary energy source
  • Creatine Phosphate (PCr) System: Short-term, high-intensity activities
  • Glycolytic System: ATP resynthesis during glycolysis
  • Oxidative System: Primary source of ATP at rest and during low-intensity activities
  • Aerobic capacity: maximal amount of oxygen consumed per minute
  • Anaerobic capacity: maximal amount of high-intensity work

Muscular Attributes

  • Concentric contraction: Muscle shortens
  • Eccentric contraction: Muscle lengthens
  • Isometric contraction: Muscle length does not change
  • Rate of force development (RFD): Time to develop maximal force

Training Terms

  • Tempo: Speed of exercise (e.g., eccentric, pause, concentric, pause)
  • PR/PB: Personal Record/Best
  • Single, Doubles, Triples: Number of reps completed per set
  • Single set system: Performing one set of an exercise per muscle group
  • Multiple set system: Performing multiple sets of an exercise prior to moving on to subsequent muscle groups

Program Design Variables

  • Cluster sets: rest/pause sets (10-30s)
  • Accommodated resistance: bands and chains for free-weight exercises
  • RPE: Rating of Perceived Exertion
  • RIR: Reps in Reserve
  • General Adaptation Syndrome (GAS): Alarm, Resistance, Supercompensation, and Overtraining phases.
  • Periodization: Theoretical construct, systemic periods for specific adaptations

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Key Concepts PDF

Description

Test your knowledge of key fitness training principles including the FITT principle, overload, specificity, and the importance of volume. This quiz will help you understand how to optimize training for various fitness goals and the concepts of strength and power in workout routines.

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