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Questions and Answers
What is a primary focus of functional fitness?
What is a primary focus of functional fitness?
Which of the following is not a component to consider in interval training?
Which of the following is not a component to consider in interval training?
What does fartlek training primarily combine?
What does fartlek training primarily combine?
Which is a benefit of warming up before exercise?
Which is a benefit of warming up before exercise?
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What is the purpose of a cool-down after exercise?
What is the purpose of a cool-down after exercise?
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What type of exercise activities does cross training involve?
What type of exercise activities does cross training involve?
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Which activity is NOT typically considered a cardio exercise?
Which activity is NOT typically considered a cardio exercise?
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What is an effect of increasing blood flow during a warm-up?
What is an effect of increasing blood flow during a warm-up?
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Which component of physical fitness focuses on the ability of a muscle to exert force?
Which component of physical fitness focuses on the ability of a muscle to exert force?
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What does the FITT principle stand for?
What does the FITT principle stand for?
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What is the principle that explains the need for increasing training demands over time?
What is the principle that explains the need for increasing training demands over time?
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What will likely occur after extended training interruptions?
What will likely occur after extended training interruptions?
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Which principle advocates applying a new stimulus as the body adapts to previous exercise stress?
Which principle advocates applying a new stimulus as the body adapts to previous exercise stress?
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What does the term 'detraining' refer to?
What does the term 'detraining' refer to?
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What does specificity in training refer to?
What does specificity in training refer to?
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Which physical fitness component includes aspects like cardiorespiratory endurance and body composition?
Which physical fitness component includes aspects like cardiorespiratory endurance and body composition?
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How is maximum heart rate calculated?
How is maximum heart rate calculated?
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What is the target training zone for a 25-year-old individual?
What is the target training zone for a 25-year-old individual?
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What affects flexibility?
What affects flexibility?
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Which stretching method involves holding a fully stretched position?
Which stretching method involves holding a fully stretched position?
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What is one of the benefits of flexibility?
What is one of the benefits of flexibility?
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What protein is crucial for flexibility in connective tissues?
What protein is crucial for flexibility in connective tissues?
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Which stretching method is considered the most efficient?
Which stretching method is considered the most efficient?
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During which stretching method is there a focus on rapidly moving a joint through its full range of motion?
During which stretching method is there a focus on rapidly moving a joint through its full range of motion?
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What does absolute strength refer to?
What does absolute strength refer to?
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Which term is used to describe the number of times a movement is performed continuously?
Which term is used to describe the number of times a movement is performed continuously?
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What is the relationship between power and muscular strength?
What is the relationship between power and muscular strength?
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Which of the following is an example of static exercise?
Which of the following is an example of static exercise?
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What is the suggested frequency for strength training according to FITT principles?
What is the suggested frequency for strength training according to FITT principles?
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What does cardiorespiratory endurance primarily relate to?
What does cardiorespiratory endurance primarily relate to?
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What is defined as the maximal rate at which the body can utilize oxygen?
What is defined as the maximal rate at which the body can utilize oxygen?
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What does the equation for resistance training set notation 1x10x20 represent?
What does the equation for resistance training set notation 1x10x20 represent?
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The term 'agonist' in exercise refers to which group of muscles?
The term 'agonist' in exercise refers to which group of muscles?
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Which factor is NOT considered when measuring Max VO2?
Which factor is NOT considered when measuring Max VO2?
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What is the main purpose of the active stretching phase?
What is the main purpose of the active stretching phase?
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During the pre-tension phase of the PNF method, how long should the isometric contraction be held?
During the pre-tension phase of the PNF method, how long should the isometric contraction be held?
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What type of stretching involves a partner pushing the body into a position of discomfort?
What type of stretching involves a partner pushing the body into a position of discomfort?
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Which component of fitness is primarily concerned with the proportions of fat and lean mass in the body?
Which component of fitness is primarily concerned with the proportions of fat and lean mass in the body?
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Which of the following is NOT included in psychomotor abilities?
Which of the following is NOT included in psychomotor abilities?
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What does training frequency refer to?
What does training frequency refer to?
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In strength training, what does training intensity primarily indicate?
In strength training, what does training intensity primarily indicate?
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What does the term 'work-to-rest ratio' refer to?
What does the term 'work-to-rest ratio' refer to?
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In developing a fitness program, which of the following is NOT a training component to consider?
In developing a fitness program, which of the following is NOT a training component to consider?
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Which training frequency is generally adequate for maintaining levels of strength and endurance for general fitness?
Which training frequency is generally adequate for maintaining levels of strength and endurance for general fitness?
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Which of the following best defines training volume?
Which of the following best defines training volume?
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How is training intensity for cyclic activities typically measured?
How is training intensity for cyclic activities typically measured?
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What is a key characteristic of the passive stretching phase in PNF?
What is a key characteristic of the passive stretching phase in PNF?
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Study Notes
Developing Physical Fitness
- Physical fitness involves the body's ability to adapt to the physical demands and stresses of effort. It is considered a measurement of one's physical health.
- Fitness includes cardiorespiratory endurance, flexibility, body composition, muscular strength, muscular power, and muscular endurance.
Introduction
- What is fitness?
What is Physical Fitness?
- Fitness includes cardiorespiratory endurance, flexibility, body composition, muscular strength, muscular power, and muscular endurance.
Definition of Physical Fitness
- The ability of the body to adjust to the demands and stresses of physical effort.
- Physical fitness is a measure of one's physical health.
Definition of Physical Activity
- Any movement carried out by the skeletal muscles.
- Requires the use of energy.
FITT Principle
- An acronym used to remember the four elements of a training program.
- Frequency
- Intensity (including the work-to-rest ratio)
- Time(including volume)
- Type
Overload Principle
- Training demands must be increased over time to achieve changes in the targeted system.
- This increase can be achieved by increasing frequency, intensity, or time of the activity.
Progression Principle
- As the body adapts to exercise stress, a new, higher stress must be applied to maintain progress.
- This involves increasing the training stimulus to continue improving fitness levels.
Reversibility Principle
- Extended training interruptions lead to temporary declines in performance.
- The term "detraining" describes this change.
- Regaining training effects takes time.
- "Use it or lose it."
Specificity Principle
- Training must mirror the specific activity to produce desired improvements.
- The type of training should be tailored to achieving the specific improvement goals.
- "What you do is what you get."
Components of Physical Fitness
- Psychomotor ability
- Body Composition
- Muscular Strength
- Muscular Endurance
- Cardiorespiratory Endurance
- Flexibility
Muscular Strength
- The ability of a muscle to exert force against resistance.
- Commonly measured by the maximum force (1RM).
- Strength is synonymous with force; greater muscle mass results in greater strength.
- Force = Mass x Acceleration
Absolute vs. Relative Strength
- Absolute strength is the total force exerted regardless of body weight.
- Relative strength accounts for the individual's mass or weight. It is a ratio of absolute strength to body mass.
Resistance Training Terminology
- Repetition (REP): The number of times a movement is performed.
- Set: A group of repetitions in training.
- Resistance: The amount of mass (weight) moved; often expressed as a percentage of 1 repetition maximum (1RM).
- Example: "1x10x20" means one set of ten repetitions, using a resistance of 20 lbs.
Power
- The ability to overcome external resistance at a high rate of muscular contraction.
- Power is a derivative of muscular strength.
Muscular Endurance
- The ability of a muscle or muscle group to sustain a certain level of force or to repeatedly contract and relax against resistance.
- Static exercise involves holding a given level of force.
- Dynamic exercise involves repeatedly contracting and relaxing muscles.
Static Exercise
- The flexed arm hang is an example of holding a position against a force.
Dynamic Exercise
- Sit-ups are a form of dynamic exercise—muscles are repeatedly contracting and relaxing.
Agonist-Antagonist Training
- Training should engage both the agonist (working) and antagonist (counteracting) muscles.
- Focusing solely on agonists can weaken antagonists and lead to injury risk.
- A balanced approach is key.
- Example: For elbow flexion (bending), the biceps and triceps work together.
Agonist-Antagonist Training Examples
- Partner-assisted exercises
- Free Weights
- Body weight
FITT for Muscular Fitness
- Frequency: 3-4 times per week, with at least 48 hours rest between workouts.
- Intensity: For strength, 8-10 repetitions per set. For endurance, 15-20 repetitions per set.
- Time: 45 minutes to 1 hour per workout— variable amounts are common.
- Type: Weight/resistance training (machines, free weights, elastic bands, body weight).
Cardiorespiratory Fitness
- The ability to produce energy through improved oxygen delivery to working muscles.
Cardiorespiratory Endurance
- The ability to produce energy efficiently using oxygen.
- Involves the cardiovascular and respiratory systems to deliver oxygen to tissues for exertion over longer periods.
Aerobic Power
- The maximal rate the body can take up, transport, and utilize oxygen.
- Expressed as maximal oxygen uptake or VO2 max.
Max VO2
- The maximum value of oxygen consumption recorded during a progressive exercise test.
- Used to measure aerobic capacity or strength.
Prediction of Max VO2
- Prediction is based the linear relationship between heart rate and workload.
FITT Cardiorespiratory Fitness
- Frequency: 3-4 times per week, with at least 48 hours rest between workouts.
- Intensity: (NB) Determine maximal heart rate (220 - age), and aim for 60-80% of this value.
- Time: 15–20 minutes for general public, 25–35 minutes for athletes.
- Type: Include activities lasting long durations, working large muscle groups. (Examples include Brisk walking, Running, Cycling, Swimming, X-Country Skiing, Treadmill, Stairmaster, Elliptical, Rowing Machine).
- To determine target training zone (TTZ) 10 Seconds x 6 = BPM.
Flexibility
- The ability of a joint to move through its full range of motion (ROM).
- Determined by joint structure, muscle length, and muscle/tendon elasticity.
Flexibility
- Factors affecting flexibility include age, gender, and inactivity.
Flexibility
- Benefits of flexibility include good joint health, slowed joint deterioration, improved quality of life, and prevention of back pain and injuries.
Flexibility
- Collagen is a structural protein important for flexibility, providing structure and support to tissues, ligaments, tendons, and joints.
- Elastin, another protein, allows muscles to stretch.
Stretching Methods
- Static Stretching
- Dynamic/Semi-Ballistic Stretching
- Proprioceptive Neuromuscular Facilitation (PNF)
Static Stretching Method
- Hold a fully stretched position.
- Slow relaxation of the muscles being stretched.
- Position held for 10-30 seconds, repeated 4-6 times.
Dynamic Stretching Method
- Rapidly move a joint through its full range of motion.
- Stretching with repetitive bouncing movements over small intervals.
- Reaching maximal range after 10–20 movements, repeated 3–5 times.
PNF Method
- The most efficient stretching method.
- Exploits muscle spindles and Golgi tendon organs (stretch reflex).
- Involves a partner.
- Three stages: Active stretching, Pre-tension, and Passive stretching.
Active Stretching Phase
- Actively pull muscles to limit of movement.
- Perform slowly and continuously.
Pre-tension Phase
- Trainee exerts a full isometric (static) contraction.
- Held for 7-10 seconds.
- Causes tendon spindles to release inhibitory relaxation.
Passive Stretching Phase
- Partner pushes the body further, to pain-moderate discomfort.
- Final position held with muscles relaxed for 6-10 seconds.
- Partner applies slow, constant pressure.
FITT Flexibility Fitness
- Frequency: Daily
- Intensity: A slight stress on the muscle tendon complex.
- Time: Static exercises repeated 3–4 times for 20–30 seconds.
- Type: Static, dynamic, and PNF.
Body Composition
- Refers to the proportion of fat, muscle, bone, and other organs in the body.
- Percentages of lean body mass and fat body mass are typically measured.
- Physical fitness is generally associated with a reduced body fat content and increased lean body mass.
Body Composition
- Healthy body composition vs unhealthy body composition. The diagram demonstrates the distribution of muscle and fat.
Psychomotor Ability
- Psychomotor ability integrates the central nervous system with physical components for fitness.
- Crucial for daily functioning and fitness performance.
- Related to adapting and responding to changes in one's surroundings.
Psychomotor Ability
- Abilities include reaction time, anticipation, visual skills, hand-eye coordination, perception, attention, concentration, balance, proprioception, memory, and decision-making.
Developing a Strength and Cardio-Respiratory Fitness Program
- The program design should consider various aspects to ensure a well-rounded approach.
Training Components to Consider
- Training time
- Frequency of exercising
- Intensity of exercising
- Volume of training
- Work-to-rest ratio
- Type of exercises
- Order of exercises
- Number of repetitions per set
- Number of sets
- Recovery periods between exercises.
Training Time
- Total time devoted to developing fitness and is based on training duration and frequency per week, month, or year.
Training Frequency
- Training frequency depends on individual goals.
- Athletes may train 2-10 times per week for strength and cardiovascular endurance.
- 2-3 sessions per week may be sufficient for general fitness. 4-6 sessions per week may be needed for weight loss or for substantial strength or endurance gains.
Training Volume
- The sum of the work performed in a training session or phase.
- Measured in various units depending on activities: Distance or repetitions, or weight lifted.
Training Intensity
- The degree of stimulation (intensity) of exercise per unit time.
- Measured in units dependent on activity type (e.g., meters per second, kilograms lifted/minute).
- Intensity is often expressed as a percentage of an athlete’s personal best or 100%.
Training Intensity
- Cardiorespiratory exercise intensity is often measured using distance covered (meters per second or kilometers per hour).
- Strength training intensity is measured by resistance-to-overcome (kilograms lifted per minute).
Work-to-Rest Ratio
- The relationship between work and rest phases during training.
- Lower intensity exercise requires shorter rest periods.
- Higher intensity exercise requires longer rest periods.
- The ratio must be considered with volume and type of exercise.
Type of Exercise
- Strength training can involve body weight, a partner's weight, free weights, or machines.
- Cardio training can involve activities like running on a track or in parks, stairs, hill running, brisk walking.
Type of Exercise: Cardio
- Interval training: Includes components of distance/time, speed/rate, rest periods, and repetitions.
- Fartlek training: Combines aspects of slow long-distance, pace/tempo, and interval training.
Cross Training and Functional Fitness
- Cross training: Involves various activities, differing from standard routines, to improve fitness without overuse injuries.
- Functional fitness: Modern approach focused on improving everyday functioning and performance in both work and home settings.
Warm-Up and Cool-Down
- Loosening-up and relaxation exercises performed before and after training are beneficial.
Benefits of a Warm-Up
- Raises body temperature, increases heart rate, respiration, blood flow, and metabolic rate.
- Increases range of motion, decreasing muscle tension, which prevents strains.
- Increases central nervous system activity, improving coordination and reaction time.
Benefits of a Cool-Down
- Speeds recovery from exercise.
- Helps physiological systems return to normal levels.
- Includes light cardio, general static stretching, and replacing fluid stores.
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Description
Test your knowledge on key concepts of functional fitness and various training principles. This quiz covers components of interval training, benefits of warming up, cool-down purposes, and more related fitness concepts. Perfect for students or fitness enthusiasts looking to enhance their understanding of exercise science.
