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.