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Questions and Answers
What are the three components of the FITT acronym associated with overload and progression? (Select all that apply)
What are the three components of the FITT acronym associated with overload and progression? (Select all that apply)
- Frequency, intensity, and type
- Time, frequency, and intensity (correct)
- Type, intensity, and fitness
- Fitness, intensity, and time
Explain why exercise programs must increase in difficulty and duration over time to remain effective.
Explain why exercise programs must increase in difficulty and duration over time to remain effective.
Exercise programs must increase in difficulty and duration to remain effective because of the principle of overload. As an individual exercises at a higher level, the body adapts to the increased demand, making the previous level insufficient for further improvement.
The __________ of exercise determines the health and fitness benefit of the exercise.
The __________ of exercise determines the health and fitness benefit of the exercise.
- Time
- Frequency
- Intensity
- Type (correct)
List the principles of exercise.
List the principles of exercise.
Why do exercise needs vary between individuals?
Why do exercise needs vary between individuals?
According to the principles of FITT, what is the relation between the intensity of an exercise and the time an exercise needs to be performed?
According to the principles of FITT, what is the relation between the intensity of an exercise and the time an exercise needs to be performed?
Why should a good warm-up include stretching and activity-specific warm-up actions?
Why should a good warm-up include stretching and activity-specific warm-up actions?
What are the three underlying training principles of effective workout programs? (Select all that apply)
What are the three underlying training principles of effective workout programs? (Select all that apply)
Explain the tangible physical benefits of warming up for and cooling down from a workout activity.
Explain the tangible physical benefits of warming up for and cooling down from a workout activity.
Which of the following is NOT a clear example of the application of the principle of specificity?
Which of the following is NOT a clear example of the application of the principle of specificity?
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Study Notes
FITT Components & Overload
- FITT acronym stands for Frequency, Intensity, Time, and Type.
- Increasing difficulty and duration in exercise programs is essential for progression due to the principle of overload.
- As exercise intensity increases, the body adapts, requiring more stimulus to achieve further gains.
Principles of Exercise
- Frequency: How often workouts occur.
- Intensity: The difficulty level of the workouts.
- Time: The total duration of each workout session.
- Type: The specific activity being performed (e.g., running, weight training).
Individual Exercise Needs
- Exercise requirements vary based on personal goals, health status, and fitness levels.
- Individuals with high fitness levels require greater challenges to continue health improvements compared to less fit individuals.
Intensity and Duration Relationship
- Higher exercise intensity typically correlates with reduced duration needed for an effective workout.
- As intensity increases, less time is required to achieve desired fitness benefits.
Importance of Warm-Up
- Warming up is crucial in preventing injuries and muscle strains.
- Best practice includes stretching and activity-specific movements to prepare the muscles used during exercises.
Underlying Training Principles
- Three core training principles: Specificity, Overload, and Progression are fundamental for creating effective workout programs.
- Specificity emphasizes targeting specific fitness goals through chosen activities.
Benefits of Warming Up and Cooling Down
- Warming up gradually elevates heart rate, enhances breathing and raises core temperature to prepare the body.
- Cooling down is beneficial as it assists in preventing soreness, regulates heart rate, and reduces feelings of dizziness post-workout.
Principle of Specificity
- Specificity principle indicates that exercises should be relevant to the goals, such as:
- Lifting weights builds muscle strength.
- Running improves running performance.
- Bicycling enhances leg strength.
- Swimming primarily targets coordination, which does not align directly with muscle strengthening or endurance improvements.
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