Basic Guidelines And Principles Flashcards
Define Frequency.
How many times per week a client should exercise.
What does F-I-I-T stand for?
Frequency
Intensity
Time (Duration)
Type (Modality)
Define Intensity.
How difficult the exercise being performed is.
Define Time.
How long the exercise is performed.
Define Type.
The kind of exercise being performed.
What is the principle of specificity?
(S-A-I-D) Specific Adaptation to Imposed Demands. Refers to the body’s adaptation to imposed demands.
How can exercise overload be created?
In order to get fitter, create overload by increasing:
- number of days per week
- intensity
- duration
or by changing the type of exercise. Must be done appropriately and gradually.
What is the principle of reversibility?
If you stop exercising, fitness adaptations will reverse.
At what point will cardiorespiratory gains be lost?
After 2-3 weeks without exercise.
At what point will muscular strength and endurance gains be lost?
After about 2-3 months without exercise.
What is the principle of over training?
When the frequency, intensity, and/or duration of exercise is too high and one becomes exhausted or injured.
Components of fitness include two major categories:
Health and Skill
Health related components of fitness include:
- Cardiorespiratory (aerobic)
- Muscular strength and endurance
- Flexibility
- Body Composition
What are some benefits from high levels of aerobic fitness?
- Reduced risk of heart disease
- Reduced risk of diabetes
- Reduced risk of some cancers
- Lowered blood pressure
- Lowered cholesterol levels
- Stronger immune system
- Decreased stress
- More energy and stamina
Define muscular strength.
The ability to lift a maximal weight one time.
How does muscular conditioning benefit us?
- Helps build stronger bones
- Promotes lean muscle mass
- Increases ability to perform activities of daily living.
Define muscular endurance.
The ability to lift a sub-maximal (lesser) weight many times.
Define flexibility.
Muscle suppleness, or ability of muscle to elongate and permit full range of motion around a joint.
Define Body composition.
Structural makeup of the body - the amount of body that is fat vs. muscle/other lean tissue.
Health problems stemming from too much body fat include:
- Heart disease
- Diabetes
- Some cancers
- Back pain
- Foot pain
Skill related components of fitness include:
- Agility
- Good balance
- Coordination
- Power
- Reaction time
- Speed
What is agility?
The ability to move the body quickly and accurately.
Define coordination.
Integrating a variety of movement patterns smoothly and accurately.
Define power.
Force times distance divided by time.
Reaction time refers to:
The ability to quickly respond to sudden stimulus
What does speed refer to?
The combination of both reaction time and velocity in movement.
The moderate threshold to gain substantial health benefits from exercise:
At least 2 hours and 50 mins (150 mins) of moderate-intensity aerobic physical activity per week.
That equates to 22 mins/day, every day
The vigorous threshold to gain substantial health benefits from exercise:
1 hour and 15 mins (75 mins) per week.
That equates to 10 min/day, every day.
The exercise thresholds for additional and more extensive health benefits
300 mins/week of moderate-intensity aerobic exercise or
150 mins/week of vigorous activity
What’s the recommendation for promoting a healthy, active lifestyle through strength training?
2 or more days per week of moderate or high intensity strength training.
Define obesity.
BMI greater than or equal to 30.
According the AFAA, how often should a person perform cardio activities?
3 to 5 days per week.
How hard should one work during cardio excercise?
- 64-94% Heart Rate max or 40-80% HR reserve.
- Perceived exertion of 12-14 on the 6-20 RPE scale (moderate to somewhat hard/hard)
- Talk test: breathing heavier than normal, continuous conversation difficult without becoming winded.
True or False. One should perform 20-60 mins of cardio per training session.
True.
What type of exercise can be considered cardio?
Any activity with continuous, rhythmic movement and which utilizes the large muscle groups will promote cardio fitness.
AFAA recommendation for frequency of muscular strength and endurance training:
Minimum of 2-3 non-consecutive days/week for each major muscle group.
True or False. One should not exercise to the point of muscle fatigue nor do more than 2 sets of 8 repetitions during muscular training.
False. AFAA recommends working to the point of muscle fatigue which equals approximately 2-4 sets of 8-24 repetitions each, while maintaining proper form.
What type of exercises can one do to create muscle overload?
- Body weight
- Dumbbells
- Barbells
- Elastic bands
- Tubes
- Kettle bells
- Medicine balls
- BOSU balance trainer
AFAA guidelines for flexibility training:
- Stretch each major muscle group 2-3 days per week.
For optimal flexibility, 5-7 days/week - Stretch to the point of mild tension (the edge of discomfort)
Should be perform at end of joint’s range-of-motion, to point of muscle tightness w/o discomfort - Hold static stretches for 15-60 seconds,
- 1-4 repetitions for each muscle group
- Focus on any activity that elongates the muscles and provide full-range of movement.
The principle of overload
To achieve desired improvements or effect, the relevant body system must be overloaded beyond its normal level or present capabilities.
