Questions and Answers
What does FITT VP stand for?
What is Frequency in terms of physical activity?
How often you exercise.
What does Intensity refer to when discussing exercise?
How hard you work during exercise.
What is the definition of Interval training?
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What types of exercises does Resistance training include?
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Name one way to measure intensity.
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Give an example of aerobic or mixed interval training.
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What special considerations must be made regarding Intensity?
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How long should moderate exercise be performed?
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What is 1 MET equivalent to?
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What does a minimal threshold of activity indicate?
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2 METS for 10 mins equals _____ MET minutes.
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What is meant by the term Progression in exercise?
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Match the principle with its definition:
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What should be considered when formulating an exercise prescription?
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Study Notes
FITT VP Overview
- FITT VP stands for Frequency, Intensity, Time, Type, Volume, and Progression, essential components for designing fitness programs.
Frequency
- Recommended frequency is 3-5 days per week to meet ACSM guidelines.
- Alternate on and off days for optimal recovery.
- 2 days per week leads to improvements, but higher intensity is necessary.
- 3-4 days can provide significant benefits, tailored to baseline fitness.
Intensity
- Refers to the effort level of exercise; categorized as low, moderate, or vigorous.
- Moderate to vigorous intensity is advised, taking into account individual capacity and total workout time.
Interval Training
- Involves alternating intense exercise bouts with recovery periods.
- High-intensity efforts last between 20-240 seconds, followed by lower intensity or rest for 60-360 seconds.
Resistance Training
- Incorporates body weight exercises and various resistance tools.
- Focuses on maximizing work using a percentage of an individual's maximum capacity.
Measuring Intensity
- Measurement methods include Rating of Perceived Exertion (RPE), Metabolic Equivalent of Task (METs), and Heart Rate Reserve (HRR).
Examples of Aerobic and Mixed Interval Training
- HIIT: 4 minutes at 90-95% peak heart rate followed by 3 minutes of rest.
- SIT: 3 sets of 20-second all-out sprints with 2 minutes of rest in between.
- Resistance-based interval training combines quick reps of different exercises with short rest periods.
- HIFT: Combines running and strength exercises in quick succession.
Special Considerations for Intensity
- Environmental factors, medications, physical limitations, motivation, and confidence affect exercise intensity.
Time
- Duration of exercise can be continuous or intermittent (at least 10 minutes).
- Recommended 30-60 minutes for moderate intensity, 20-60 minutes for vigorous.
- Longer durations lead to greater improvements in VO2 max, crucial for cardiovascular fitness.
Resting METs
- Resting metabolic rate is standardized to 1 MET.
Accumulating MET Minutes
- Achieving greater than one MET for over 10 minutes contributes to accumulated MET minutes.
Type
- Refers to the kind of exercise engaged in, emphasizing purposeful activity.
- Suggestions based on skill levels range from endurance activities requiring minimal skill (walking, cycling) to those needing more expertise (swimming, sports).
Volume
- The total amount of exercise quantified by Frequency, Intensity, and Time.
- Recommendations include 150 minutes per week of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise.
Progression
- Refers to advancements in exercise regimen through increased volume and/or intensity.
- Progression depends on health status, fitness level, training responses, and individual goals.
Progressive Overload
- Gradual increases in workout intensity are key for continuous fitness advancements, minimizing injury risk.
Reversibility Principle
- Highlights the need for regular activity: "use it or lose it."
Specificity Principle
- States that different exercises yield distinct benefits, adhering to the SAID principle (Specific Adaptations to Imposed Demands).
Exercise Prescription Considerations
- Development of an exercise program should factor in individual goals, contraindications, and specific needs.
Defining Intensity
- Intensity can be quantified through methods like %Vo2max, %VO2R, %HRR, %HRmax, and RPE.
Minimal Threshold of Activity
- Exercise below a minimal threshold lacks physiological impact; hence, progressive overload is critical for improvement.
Acute Responses to Aerobic Exercise
- Immediate effects include slight reductions in blood pressure, which accumulate over time.
Rapid Responses to Exercise
- Initial benefits manifest early before plateauing; includes improvements in blood pressure and insulin sensitivity.
Initial Linear Responses to Long-term Exercise
- Continuous improvement is seen in VO2 max, resting heart rate, and blood flow dynamics as training progresses.
Delayed Responses
- Require weeks of training to observe shifts in serum lipids and HDL, often influenced by diet.
Physiological Responses to Exercise
- Various physiological changes occur in response to exercise, impacting overall health and fitness outcomes.
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Description
Test your understanding of the FITT VP principles, which include Frequency, Intensity, Time, Type, Volume, and Progression. These concepts are essential in designing effective fitness programs and understanding physical activity recommendations. Learn the key definitions and improve your fitness knowledge with this quiz.
