Chapter 2

Question 1

Overload principle

Answer 1

basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed

Question 2

principle of progression

Answer 2

principle of training that states that over load should be increased gradually

Question 3

ten percent rule

Answer 3

training intensity or duration of exercise should not be increased by more than 10% per week

Question 4

maintenance program

Answer 4

exercising to sustain a desired level of physical fitness

Question 5

principle of specificity

Answer 5

the effect of exercise training is specific to those muscles involed in the activity.

Question 6

principle of recuperation

Answer 6

the body requires recovery periods between exercise training sessions to adapt to the exercise stress. therefore, a period of rest is essential for achieving maximal benefit from exercise

Question 7

overtraining

Answer 7

the result of failure to get enough rest between exercise

Question 8

Five key principle of exercise training

Answer 8

Overload principle, principle of progression, specificty of exercise, principle of recuperation, and reversablilty of training effects

Question 9

princple of reversibility

Answer 9

the loss of fitness due to inactivity

Question 10

exercise prescription

Answer 10

the individualized amount of exercise that will effectively promote physical fitness for a given person.

Question 11

Designing your exercise program important points(6)

Answer 11

setting goals, selecting activities, warm-up, the workout, cool-down, personalization of workout

Question 12

mode of exercise

Answer 12

the specific type of exercise to be performed

Question 13

warm-up

Answer 13

brief 5-15 minute period of exercise that precedes a workout

Question 14

frequency of exercise

Answer 14

the number of times per week that one exercises

Question 15

intensity of exercise

Answer 15

the amount of physiological stress of overload placed on the body during exercise

Question 16

duration of exercise

Answer 16

the amount of time invested in performing the primary workout

Question 17

cool-down

Answer 17

5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period: sometimes called a warm-down

Question 18

threshold for health benefits

Answer 18

the minimum level of physical activity required to achieve some of the health benefits of exercise

Question 19

FIT principle

Answer 19

Frequency of exercise, intensity of exercise, (time) duration of exercise

Question 20

What factors should be considered when creating an individualized training program

Answer 20

age, health, fitness level

Question 21

What level of physical activity is required to provide major health benefits

Answer 21

moderate to high, or 30-60 minutes 3-5 days a week

Question 22

percent of americans that participate in regular exercise programs

Answer 22

12%