Questions and Answers
Which of the following are principles of physical activity? (Select all that apply)
What does the Overload Principle state?
You perform physical activity in greater than normal amounts to improve fitness.
What is the Principle of Progression?
Physical activity should be increased progressively for safe and effective results.
What does the Principle of Specificity refer to?
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Explain the Principle of Reversibility.
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What does the FIT formula stand for?
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What is the threshold of training?
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What percentage of maximum heart rate is considered optimal for benefits?
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Provide examples of overuse injuries.
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What are examples of trauma in physical fitness?
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What is a sprain?
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What is a strain?
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What are the components of the pyramid of fitness?
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What are the two types of resistance training?
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What are proprioceptors?
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What steps can be taken to gain better balance?
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Study Notes
Principles of Physical Activity
- Overload Principle: Performing physical activity beyond normal levels to improve fitness and health.
- Principle of Progression: Gradually increasing physical activity intensity to ensure safe and effective results.
- Principle of Specificity: Fitness benefits are specific to the type of exercise and the body parts trained.
- Principle of Reversibility: Fitness gains are lost if overload is not maintained.
FIT Formula
- Comprises three key components: frequency, intensity, and time for effective training.
Threshold of Training
- Refers to the minimum level of physical activity required to experience health benefits.
Optimal Heart Rate
- Maintaining a heart rate of 60-80% of maximum is essential for achieving optimal fitness benefits.
Overuse Injuries
- Common examples include injuries from running or jumping on hard surfaces, improper exercise form, inadequate stretching, and faulty equipment.
Types of Trauma
- Trauma encompasses injuries such as strains, sprains, contusions, and fractures.
Injuries Explained
- Sprain: Damage to ligaments.
- Strain: Damage to muscles or tendons.
Pyramid of Fitness
- Includes three essential components: flexibility, aerobic capacity, and muscular strength.
Types of Resistance Training
- Two primary forms: strength training and endurance training to enhance fitness levels.
Proprioceptors
- Sensory receptors located in muscles, joints, and tendons that respond to stretching, tension, and pressure changes.
Improving Balance
- Achieved through practices that enhance core strength, such as yoga, Pilates, and plyometrics.
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Description
Test your knowledge on the essential principles of physical activity, including overload, progression, and specificity. Explore concepts like the FIT formula and optimal heart rate, while also understanding the implications of overuse injuries and trauma. This quiz is ideal for anyone looking to enhance their understanding of fitness principles.
