FITT 2 FITNESS EXERCISES Course
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FITT 2 FITNESS EXERCISES Course

Explore core stability, strength, and mobility training in this course, covering goal setting, exercise progression and regression, and periodic assessment for various fitness components. Topics include the benefits of exercise, effects on the body and posture, and proper warm-up and cooldown exercises.

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Questions and Answers

What is the main purpose of the FITT 2 FITNESS EXERCISES course?

To develop various fitness components through core stability, strength, and mobility training

What is one of the key training principles covered in the course?

The SPORT principle

Which type of exercise is NOT mentioned as part of the 'Application of Fitness' section?

Agility Training

What is the purpose of the warm-up and cool-down exercises discussed in the course?

<p>To prepare the body for the main workout and to help the body recover afterwards</p> Signup and view all the answers

Which of the following is a type of strength training covered in the 'Application of Fitness' section?

<p>Chest and Arm Training</p> Signup and view all the answers

What is the definition of fitness according to the text?

<p>A state that helps us look, feel, and do our best</p> Signup and view all the answers

What term is used to describe diseases associated with inactivity and poor fitness?

<p>Hypokinetic</p> Signup and view all the answers

Which of the following diseases is NOT considered a hypokinetic disease according to the text?

<p>Hypertension</p> Signup and view all the answers

What is the primary reason for exercising according to the text?

<p>To improve or maintain physical fitness</p> Signup and view all the answers

Which of the following is NOT a potential benefit of physical activity mentioned in the text?

<p>Increased risk of osteoporosis</p> Signup and view all the answers

What concept was first introduced in the book 'Hypokinetic Disease' by Kraus & Raab in 1961?

<p>'Fitness' as a condition for health</p> Signup and view all the answers

What is the principle that outlines the need for the program to be tailored to the client's goals?

<p>Specificity</p> Signup and view all the answers

Which of the following is NOT a way to increase the working intensity in a fitness program?

<p>Increasing the rest periods used</p> Signup and view all the answers

What is the principle that states the body will adapt to the stresses placed and progress will be made?

<p>Progression</p> Signup and view all the answers

What is the principle that states the gradual increase of stress placed upon the body during exercise training?

<p>Overload</p> Signup and view all the answers

What is the principle that states the special adaptation that is made to the type of demands being imposed?

<p>Specificity</p> Signup and view all the answers

What is the principle that states the athlete will enter the maintenance phase of training once the intended goal is reached?

<p>Reversibility</p> Signup and view all the answers

What is the purpose of a cool down after exercise?

<p>Return the body to a pre-exercise state</p> Signup and view all the answers

During a cool down, when can you consider it complete?

<p>When the heart rate is just above the resting heart rate</p> Signup and view all the answers

What is an effect of stretching after a cardiovascular cool down?

<p>Improvement in joint motion range</p> Signup and view all the answers

Which type of stretching involves holding a stretch without movement?

<p>Static stretching</p> Signup and view all the answers

Why is correct posture important during stretching exercises?

<p>To prevent injury and ensure effectiveness</p> Signup and view all the answers

What is the main benefit of dynamic stretches for warm-up?

<p>Prepare the body for exercise</p> Signup and view all the answers

What is the primary purpose of a warm-up?

<p>To increase body temperature</p> Signup and view all the answers

Which of the following is NOT a benefit of increasing body temperature during a warm-up?

<p>Increased muscle strength</p> Signup and view all the answers

What is the recommended type of warm-up for preparing muscles for exercise?

<p>Exercise-specific warm-up</p> Signup and view all the answers

How much can a proper warm-up reduce the risk of injury?

<p>By one-third for general injuries and one-half for severe injuries</p> Signup and view all the answers

What is the purpose of a general warm-up?

<p>To increase body temperature using large muscle groups</p> Signup and view all the answers

Which of the following is a benefit of increased blood flow during a warm-up?

<p>Increased oxygen and nutrient delivery to muscles</p> Signup and view all the answers

Study Notes

FITT 2 Fitness Exercises Course Overview

  • Provides training in core stability, strength, and mobility
  • Covers goal setting, exercise progression, and regression, as well as periodic assessment for developing various fitness components

Benefits of Exercise

  • Hypokinetic diseases are associated with inactivity and poor fitness, including obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, lower back pain, and type 2 diabetes mellitus
  • Physically active people have a 33-50% lower risk of developing type 2 diabetes compared to inactive people
  • Exercise can improve overall health and well-being

Warm-up and Cool-down Exercises

  • Purpose of warm-up: to raise body temperature to 39-40 degrees, increasing muscle and tendon extensibility, and preparing muscles for exercise
  • Types of warm-up:
    • Passive warm-up: increases body temperature through external means (e.g., bath, massage)
    • General warm-up: increases body temperature through general rhythmic body movements (e.g., jogging, cycling, rowing)
    • Exercise-specific warm-up: increases body temperature while using specific muscle groups to be used in the exercise
  • Purpose of cool-down: to return the body to a pre-exercise state, reducing muscle soreness and improving flexibility
  • Types of stretching:
    • Static stretching: holding the stretch to the end of the muscle's movement, normally held for 8-10 seconds
    • Dynamic stretching: preparing for exercise by mimicking the movements of the activity

Training Principles

  • SPORT Principles:
    • Specificity: tailoring the program to the client's goals
    • Progression: increasing the level of fitness over time
    • Overload: gradually increasing the stress placed on the body during exercise
    • Reversibility: entering the maintenance phase of training once the client has reached their intended goal
    • Tedium: avoiding boredom and mental fatigue during training

Fitness Components

  • Cardio training: improving cardiovascular health and endurance
  • Core training: strengthening the muscles of the core
  • Circuit training: a series of exercises performed in a specific order
  • Plyometric training: high-intensity, explosive movements
  • High-intensity interval training (HIIT): alternating between high-intensity exercise and rest periods
  • TABATA: a specific form of HIIT involving 20 seconds of all-out effort followed by 10 seconds of rest
  • Weight training: using weights to improve strength and muscle mass
  • Fartlek training: a Swedish term meaning "speed play," involving varying intensities and speeds during exercise

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