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Questions and Answers
Which skill-related component of fitness involves maintaining equilibrium?
What does the Overload Principle refer to in fitness training?
Which of the following is NOT one of the principles of fitness training?
How does flexibility contribute to overall fitness?
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Which principle outlines the frequency, intensity, time, and type of exercise for optimal fitness?
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Which component of fitness is primarily improved through targeted exercises according to the specificity principle?
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What does the 'Use or Lose' principle indicate about physical fitness?
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How does the Rest and Recovery Principle contribute to fitness?
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Which of the following is an effect of not incorporating flexibility exercises into a fitness program?
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What is emphasized about exercise programs in relation to individual goals?
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What does the 'I' in the FITT Principle represent?
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Which aspect of the FITT Principle involves determining how long each exercise session should last?
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How should one apply the overload principle according to the FITT framework when focusing on resistance training?
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Which of the following best describes a necessary balance when determining exercise intensity?
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What does frequency in the FITT Principle specifically refer to?
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When applying the FITT Principle, how can one adjust time for improvement?
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Which of these options describes how to adapt type in the FITT Principle?
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Why is it vital to determine the frequency of exercise in the FITT Principle?
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Study Notes
F.I.T.T. Principle
- Stands for Frequency, Intensity, Time, and Type
- Each element can be increased to create an overload to improve fitness.
Frequency
- Refers to how often you exercise
- Allows for a balance between enough stress to cause the body to adapt and enough rest time to heal.
Intensity
- Defined as the amount of effort or work during an exercise
- Must be hard enough to overload the body without causing overtraining, injury, or burnout.
Time
- How long each exercise session lasts
- Varies based on intensity and type.
Type
- Refers to what type of exercise you are doing
- Includes cardiovascular, resistance training, or a combination.
Combining Overload and F.I.T.T.
-
Resistance Training
- Frequency: Increase workout days
- Intensity: Increase resistance/weight
- Time: Increase time involved in exercise or repetitions
- Type: Change the exercise but still working the same body area
-
Cardiovascular Training
- Frequency: Increase workout days
- Intensity: Increase pace or % of Max. Heart Rate
- Time: Increase time involved in exercise
- Type: Change the workout to a different cardio exercise
Skill-Related Components of Fitness
- Speed: Ability to perform movement quickly
- Power: Ability to exert force rapidly, combining strength and speed
- Balance: Ability to maintain equilibrium while moving or stationary
- Coordination: Ability to perform a motor task accurately and smoothly using body movements and senses
- Reaction and Movement Time: Ability to respond and react quickly to a stimulus.
Principles of Fitness
-
Overload Principle:
- Most important principle of training
- The body adapts to stress by causing physiological changes
- Muscles must be challenged beyond current capabilities to make improvements.
Specificity Principle
- Exercises must be specifically designed for the fitness component you want to improve
- Weight training improves muscular strength but not necessarily cardiorespiratory endurance or flexibility.
- A well-rounded exercise program includes all components of fitness.
Rest and Recovery Principle
- Rest is the time given to recover
- Recovery is the time required to repair damage caused by training or competition
- Essential to reach fitness and weight loss goals
Use or Lose Principle
- Muscles build strength with use and lose strength with lack of use
- Explains why fitness is lost when you stop exercising.
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Description
Explore the F.I.T.T. principle which stands for Frequency, Intensity, Time, and Type in exercise. Learn how adjusting each component can enhance your fitness regimen by creating optimal overload without risking injury. This quiz will help solidify your understanding of how to balance these elements effectively.
