Phases of Exercise Quiz

Study Notes

Warm-up:
- Prepares the body for the conditioning phase of a workout.
- Allows the body to adjust to increased demands on heart, muscles, breathing, and circulation.
- Increases body temperature, improves flexibility, and protects against injury and muscle soreness.
- Includes light aerobic activities like walking or moderate versions of the conditioning exercise for 5-10 minutes.
- Strength training warm-ups involve moving joints and muscles.
Conditioning:
- The phase where exercises that produce fitness benefits are performed.
- Examples include calorie-burning activities, endurance building, or muscle stretching.
- Can involve aerobic exercises like swimming or intensity sports like soccer.
Cool-down:
- Ends the exercise session with recovery time for the body.
- Involves continued movement to return heart rate, blood pressure, and body temperature to normal.
- Slow walking is a good way to cool down.

Overload:
- The body must be exercised at a level beyond its current capacity to stimulate adaptation.
- Adaptation occurs when the body adjusts to this overload, eventually reaching a point where further adaptation is difficult.
- Training involves exposing physiological systems to work intensities higher than what they are accustomed to.
Progression:
- Exercise programs should progressively increase in intensity to ensure continued overload and adaptation.
- Once a level of overload is reached, the program should progress to a new level of overload.

Frequency:
- Refers to the number of exercise sessions per given time period.
- At least three nonconsecutive exercise sessions a week are generally recommended for achieving fitness benefits.
Intensity:
- Refers to the difficulty of an exercise session.
- Typically ranges from 60% to 80% of maximum effort.
Time/Duration:
- Refers to the length of a specific activity or exercise session.
- Ideally, an exercise session lasts between 15 minutes to 60 minutes of continuous or discontinuous activity.
Type/Mode:
- The type of physical activity performed is crucial.
- The physical activity pyramid can be used to understand different activity types and their contributions to fitness.

Specificity:
- The benefits of training are achieved when the exercises closely resemble the movements and energy systems used in the desired activity.
Individuality:
- No two individuals are the same, meaning they have unique training responses, fitness levels, lifestyles, dietary preferences, and reactions to exercise environments.
Recovery:
- The body requires time to rest and recover from fatigue before engaging in the next activity.
Reversibility:
- Fitness gains are lost when the demands on the body are reduced.
- Up to 50% of fitness improvements can be lost within two months of ceasing exercise.
- This principle indicates that fitness reverts to its initial levels when exercise is discontinued.

Individual exercise prescriptions are designed based on pre-assessments to determine fitness levels.
Circuit conditioning programs are often used to develop fitness levels.
Exercise journalizing is used to track activity and determine the effects of exercise.

A fast-paced class activity where students switch between different exercises for 30 seconds to 5 minutes.

Sessions designed to improve cardiovascular endurance and muscle strength.
Group exercises are often dynamic and motivating, fostering a supportive training environment.