PE: Principles of Training (SPORT & FITT)

Questions and Answers

What does the acronym SPORT stand for? (Select all that apply)

Reversibility (correct)

Tedium (correct)

Progression (correct)

Specificity (correct)

Overload (correct)

What does specificity refer to?

Specific to person to sport

What is progression in training?

Progressing slowly to improve

What does overload mean in training?

More than you normally do to build on your muscles Signup and view all the answers

What is reversibility in training?

Injuries or if you stop training you have to start again at a different level Signup and view all the answers

What is tedium in training?

Variety of exercises (mentally, not muscle memory) Signup and view all the answers

What does the acronym FITT stand for? (Select all that apply)

Time Signup and view all the answers

What does frequency refer to in an exercise plan?

How often you will exercise Signup and view all the answers

What does intensity measure in exercise?

The amount of effort or work in a specific workout Signup and view all the answers

What type of exercise is considered when using the FITT principle?

Cardiovascular, resistance training, or a combination Signup and view all the answers

What does time indicate in an exercise session?

How long each individual session should last Signup and view all the answers

For cardiovascular exercise, the recommended frequency is _____ times a week.

3-5 Signup and view all the answers

What is the recommended intensity for cardiovascular exercise?

60-85 percent of your maximum heart rate Signup and view all the answers

What is the recommended time duration for cardiovascular exercise?

20-60 minutes Signup and view all the answers

For strength-related exercise, the minimum recommended frequency is _____ times per week.

2 Signup and view all the answers

What is the recommended intensity for strength-related exercises?

70-85 percent of your one rep maximum Signup and view all the answers

How many repetitions and sets are generally recommended for strength training?

8-10 reps and 1-3 sets Signup and view all the answers

How can the FITT principle help someone?

Allows you to quickly create a workout plan that will provide results Signup and view all the answers

What is important about choosing the frequency of a workout?

Be realistic Signup and view all the answers

What are some benefits of higher workout intensity?

Burning more calories in a shorter amount of time Signup and view all the answers

Study Notes

Principles of Training (SPORT & FITT)

SPORT Acronym

Specificity: Training should be tailored to the individual's sport and personal goals.
Progression: Gradual advancement in training intensity and workload is crucial for improvement.
Overload: To build muscle, engage in exercises that exceed normal levels of exertion.
Reversibility: Training gains can be lost due to inactivity or injury, requiring a fresh start from a different level.
Tedium: Incorporate a variety of exercises to keep workouts engaging and to avoid mental fatigue.

FITT Acronym

Frequency: Refers to how often exercise is performed, balancing stress and recovery for optimal adaptation.
Intensity: The level of effort required during exercise, striking a balance to prevent overtraining while effectively overloading the body.
Type: Identifies the nature of the exercise being performed, whether cardiovascular, resistance, or a mix of both.
Time: Duration of each exercise session, varying by intensity and type of activity.

Recommended Guidelines for Exercise

Cardiovascular Exercise:
- Frequency: Engage 3-5 times per week.
- Intensity: Aim for 60-85% of maximum heart rate.
- Time: Sessions should last 20-60 minutes.
Strength-Related Exercise:
- Frequency: At least two sessions per week.
- Intensity: 70-85% of one-rep maximum (the heaviest weight for a single lift).
- Time: Perform 8-10 repetitions across 1-3 sets.

Benefits of FITT

Facilitates the development of effective and efficient workout plans that yield results.

Importance of Frequency in Workouts

Setting realistic frequency goals (e.g., starting at three times per week) is crucial to avoid disappointment and ensure sustainability.

Advantages of Intensity in Workouts

Higher intensity workouts can result in greater calorie burn in less time, demonstrating efficiency; for instance, jogging may require shorter duration compared to walking for the same caloric expense.

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Description

Test your knowledge of key training principles such as SPORT and FITT. This quiz focuses on definitions and concepts essential for understanding effective training methods. Ideal for students interested in physical education and fitness training.