PE: Principles of Training (SPORT & FITT)
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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?

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

What is reversibility in training?

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

What is tedium in training?

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

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

<p>Time (A), Type (B), Frequency (C), Intensity (D)</p> Signup and view all the answers

What does frequency refer to in an exercise plan?

<p>How often you will exercise</p> Signup and view all the answers

What does intensity measure in exercise?

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

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

<p>Cardiovascular, resistance training, or a combination</p> Signup and view all the answers

What does time indicate in an exercise session?

<p>How long each individual session should last</p> Signup and view all the answers

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

<p>3-5</p> Signup and view all the answers

What is the recommended intensity for cardiovascular exercise?

<p>60-85 percent of your maximum heart rate</p> Signup and view all the answers

What is the recommended time duration for cardiovascular exercise?

<p>20-60 minutes</p> Signup and view all the answers

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

<p>2</p> Signup and view all the answers

What is the recommended intensity for strength-related exercises?

<p>70-85 percent of your one rep maximum</p> Signup and view all the answers

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

<p>8-10 reps and 1-3 sets</p> Signup and view all the answers

How can the FITT principle help someone?

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

What is important about choosing the frequency of a workout?

<p>Be realistic</p> Signup and view all the answers

What are some benefits of higher workout intensity?

<p>Burning more calories in a shorter amount of time</p> Signup and view all the answers

Flashcards

Specificity

Training should be specifically tailored to your individual goals and sport, ensuring effectiveness.

Progression

Training should gradually progress in intensity and workload to avoid plateaus and injuries.

Overload

To build muscle, exercises should challenge your body beyond its normal limits, stimulating adaptation.

Reversibility

Training gains can be lost due to inactivity or injury. Consistent effort is essential for maintaining progress.

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Tedium

Avoid boredom and fatigue by incorporating variety in exercises to maintain motivation.

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Frequency

How often you exercise per week, balancing stress and recovery for optimal adaptation.

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Intensity

The level of effort you put in during exercise, balancing intensity to avoid overtraining while effectively overloading the body.

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Type

The type of exercise being performed, whether cardiovascular, resistance, or a mix of both.

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Time

The duration of each exercise session, varying by intensity and type of activity.

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Cardio Frequency

The recommended frequency for cardiovascular exercise is 3-5 times per week.

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Cardio Intensity

The recommended intensity for cardiovascular exercise is 60-85% of your maximum heart rate.

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Cardio Time

The recommended duration for cardiovascular exercise sessions is 20-60 minutes.

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Strength Frequency

The recommended frequency for strength-related exercise is at least two sessions per week.

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Strength Intensity

The recommended intensity for strength-related exercise is 70-85% of your one-rep maximum.

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Strength Time

The recommended duration for strength-related exercise is 8-10 repetitions across 1-3 sets.

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FITT Framework

FITT is a framework that assists in creating effective and efficient workout plans tailored to your goals.

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Importance of Frequency

Starting with realistic frequency goals, like three times per week, helps ensure sustainability and avoid disappointment.

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Benefits of Intensity

Higher intensity workouts can burn more calories in less time. For instance, jogging may burn more calories than walking in the same amount of time.

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Cardiovascular Exercise

Cardiovascular exercise, such as jogging, cycling, or swimming, improves heart health and endurance.

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Strength-Related Exercise

Strength-related exercise, such as weightlifting or resistance training, builds muscle mass and increases strength.

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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.

  • 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.

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