Name the 4 training variables used when designing an exercise program. - correct answer Frequency, Intensity, Time and Type
Which FITT principle
... [Show More] refers to the number of exercise sessions per week? - correct answer frequency
Which FITT principle refers to the difficulty of an exercise or exercise session? - correct answer intensity
Which FITT principle refers to the duration and length of each exercise session? - correct answer Time
Which FITT principle refers to the mode of activity performed? - correct answer Type
Will one training variable affect another? (FITT) - correct answer Yes a significant increase in intensity will likely result in decreased duration of that exercise session.
What is the principle of overload? - correct answer In order for a participant to gain results/achieve desired training improvements when exercising the body must be overloaded beyond its normal level.
What is the principle of progression? - correct answer When an exercise program provides gradual increases in frequency, intensity, time and type in order to gain results.
What is the principle of SAID, Specific Adaptation to Imposed Demands? - correct answer In order to improve in a particular area of fitness or sport the precise movements or movement pattern should be rehearsed.
If ones training workload is discontinued or decreased, detraining will occur. This principle is called... - correct answer The principle of reversibility
Cardiorespiratory fitness generally appears to decrease after __ to __ weeks of discontinued training. - correct answer 2 to 3
Muscular fitness generally appears to decrease after ..... to .... months of discontinued training. - correct answer 2 to 3
Which principle refers to the insufficient recovery time after exercising, thus not allowing the body to rebuild? - correct answer The principle of overtraining
List the six skill related components of physical fitness. - correct answer 1. agility
2. balance
3. coordination
4. power
5. reaction time
6. speed★
Which skill related component refers to the ability to change body position and direction with quickness and accuracy? - correct answer agility
Which skill related component refers to the ability to maintain equilibrium (certain posture) while moving or stationary? - correct answer balance
Which skill related component refers to the ability of the body to utilize senses and body parts in a harmonious relationship? - correct answer coordination
Which skill related component refers to the ability or rate at which one can exert strength to perform work quickly? - correct answer power
Which skill related component refers to the time required to initiate a response to a given stimulus? - correct answer reaction time
Which skill related component refers to the ability to move the entire body quickly? - correct answer speed
What are the health related components of physical fitness? - correct answer 1. cardiorespiratory fitness
2. muscular strength and endurance
3. flexibility and body composition★
Which health related component refers to muscle suppleness as well as range of motion available at a joint? - correct answer flexibility
Which health related component refers to the ability of a muscle group to hold (stabilize) a fixed isometric contraction for an extended period of time? - correct answer muscular strength and endurance
Which health relate component refers to the ability of a muscle group to lift a submaximal (lesser) weight many times? - correct answer muscular endurance and strength
Which health related component refers to aerobic fitness and the body's ability to take in and transport and utilize oxygen? - correct answer cardiorespiratory
Another word for mobility is.... - correct answer flexibility
Health benefits vs enhanced fitness benefits are.... - correct answer *Avoid inactivity: 2 and a half hours a week of moderate intensity aerobic activity
*1 hour to 15 minutes of vigorous intensity aerobic activity
*Aerobic activity in episodes of at least 10 minutes throughout the week,
*300 minutes (5 hours) of moderate intensity aerobic activity for extensive health benefits, moderate to high muscle strengthening★
AFAA supports which other organizations training recommendations? - correct answer ACSM American College of Sports medicine
Cardiorespiratory Fitness should be how frequent? - correct answer 3 to 5 times per week
Muscular strength and endurance should be how many times a week? - correct answer minimum of 2 to 3 non consecutive days per week
Flexibility should be how many times a week? - correct answer minimum of 2 to 3 days, ideally 5 to 7
Cardiorespiratory Fitness should take place at which intensity? - correct answer 64% to 94% HR max, 40% to 85% HRR★
Muscular strength and endurance should take place at which intensity level ? - correct answer to the point of muscle fatigue, typically 8 to 25 repetitions,1 to 4 sets
Flexibility should take place at which intensity level? - correct answer to the end of range of motion, to the point of muscle tightness, 1 to 4 repetitions
For what period of time should one participate in cardiorespiratory fitness? - correct answer 20 to 60 minutes of continuous or intermittent
For what period of time should one participate in muscular strength and endurance? - correct answer 20 to 60 minutes
For what period of time should one participate in flexibility exercises? - correct answer 15- 60 second static stretch. 5 to 10 minutes of a 60 minute class
What type of cardiorespiratory activity should one participate in? - correct answer continuous, rhythmic, utilizes large muscle groups, dancing, running, hiking, etc.
What type of muscular and endurance activity should one participate in? - correct answer any activity that creates an overload on the musculoskeletal system
What type of flexibility activity should one participate in? - correct answer activities that focus on elongating muscles and moves joints safely through a full range of motion [Show Less]