HOPE Q2 - REVIEWER

Training Principles

• To maximize physical activity potential, individuals must follow basic training principles.
• Specificity is crucial:
  • Muscle groups used should correspond to the sport.
  • Type of fitness (strength, stamina, combination) should be determined and trained.
  • Skills relevant to the sport need to be practiced.
• Individuals respond differently to the same exercise.

Rest and Recovery

• Rest is a period set aside for recovery.
• Recovery time is essential to repair the body from training or competition.
• Adaptation to training sessions increases the ability to cope with future demanding sessions.
• FITT principle is important:
  • Frequency (how often)
  • Intensity (how hard)
  • Time (how long)
  • Type (easy to manipulate to avoid injuries)

Muscular Fitness and FITT Principle

• Muscular fitness is important to understand.
• FITT principle for strength training:
  • Frequency: 3 times a week or every other day for some muscle groups
  • Intensity: 8-12 reps
  • Time: 8-12 exercises; 15-60 minutes
• For endurance
  • Frequency: every other day to 2/3
  • Intensity: 15+ reps
  • Time: 8-12 exercises; 30-60 minutes
• Type: Resistance training, Body weight or Free weights

AEROBIC FITNESS

• The body's cardiovascular system ability to supply energy continuously during physical activity.
• Helps decrease risk of heart disease, stroke, high blood pressure, Type 2 Diabetes and some cancers.

Assessing Fitness

• Resting heart rate - The number of times the heart beats per minute when resting (Lower is better).
  • Normal: 60-100 beats per minute
  • Athlete is below 40 BPM per minute
• Maximum heart rate calculations for intensity:
  • Moderate-Intensity: 64% and 76% of maximum heart rate.
  • Vigorus-Intensity: 77% and 93% Maximum heart rate. Maximum heart rate calculation: 220 - [your age].

Other important items

• Static Stretching: Held stretches done after a workout.
• Active Stretching: Using muscles to stretch.
• Passive Stretching: Stretching limbs without assistance.
• Dynamic Stretching: Stretching while moving.
• Aerobic activity examples and intensity levels are provided.

Explore the essential training principles needed for maximizing physical potential, including specifics on muscular fitness and the FITT principle. Understand the importance of rest and recovery for better performance and adaptation. This quiz will help you deepen your knowledge of effective training strategies.