Questions and Answers
What does the acronym SPORT stand for? (Select all that apply)
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?
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What is reversibility in training?
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What is tedium in training?
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What does the acronym FITT stand for? (Select all that apply)
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What does frequency refer to in an exercise plan?
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What does intensity measure in exercise?
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What type of exercise is considered when using the FITT principle?
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What does time indicate in an exercise session?
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For cardiovascular exercise, the recommended frequency is _____ times a week.
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What is the recommended intensity for cardiovascular exercise?
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What is the recommended time duration for cardiovascular exercise?
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For strength-related exercise, the minimum recommended frequency is _____ times per week.
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What is the recommended intensity for strength-related exercises?
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How many repetitions and sets are generally recommended for strength training?
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How can the FITT principle help someone?
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What is important about choosing the frequency of a workout?
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What are some benefits of higher workout intensity?
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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.
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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.