Chapter 2 Flashcards
What is the overload principle of exercise?
Using the body systems in a way that stresses them beyond what is normal for that individual
This principle is fundamental for improving physical fitness.
Define the principle of progression in exercise training.
Overload should be increased gradually
This principle helps prevent injury and ensures continual improvement.
What does the principle of recuperation refer to?
The need for appropriate rest to allow the body to adapt to exercise
Adequate recovery is essential for performance enhancement.
What is the principle of reversibility?
The loss of fitness due to inactivity
This principle highlights the importance of maintaining a regular exercise routine.
What should be included in an exercise prescription?
Cool-down, fitness goals, type of exercise
These components help create a balanced and effective exercise program.
What is the purpose of a warm-up?
To elevate muscle temperature and increase blood flow to engaged muscles
A proper warm-up can reduce the risk of injury.
What does the FITT principle stand for?
Frequency, Intensity, Time, Type
These variables are essential for designing an effective exercise program.
What factors should an exercise training program be individualized based on?
Age, health status, and fitness
Personalization enhances the effectiveness and safety of the program.
What is the recommended threshold of exercise for major health benefits?
30–60 minutes of moderate- to high-intensity exercise, 3–5 days per week
This guideline is supported by most experts in the field.
What exercise principle does Mary demonstrate by performing leg exercises to improve her running speed?
Specificity
This principle states that training should be relevant to the desired outcome.
What principles of exercise is John incorporating by increasing his weight from 100 pounds to 110 pounds?
Progression, overload, 10% rule
These principles are crucial for safely increasing strength.
What is overtraining?
The failure to get enough rest between exercise sessions
Overtraining can lead to various negative health outcomes.
What does maintenance refer to in exercise prescription?
Exercising to sustain a desired fitness level
This concept is important for long-term fitness adherence.
Fill in the blank: The ten percent rule states that training intensity and duration should not increase by more than _______ per week.
10%
This rule helps prevent injuries during training.
What are common symptoms of overtraining?
Chronic fatigue and injuries
Recognizing these symptoms is crucial for athletes and trainers.
True or False: According to the principle of reversibility, you tend to lose muscular strength relatively quickly.
False
Muscular strength is generally lost more slowly than other fitness components.
What should a personal trainer do first with a client like John?
Have John set goals
Goal setting is vital for a successful exercise program.
Which exercise variables will the trainer manipulate for John?
Duration, frequency, and intensity of exercise
Adjusting these variables helps tailor the program to John’s needs.
According to the physical activity and exercise pyramid, what is an example of an activity that should be performed daily?
Taking the stairs
Incorporating daily activities promotes overall health.
What principle of fitness is demonstrated by Superman not exercising for months?
Reversibility
This illustrates the effects of inactivity on fitness levels.
Why is a cool-down essential in an exercise prescription?
It allows blood to return to the heart rather than pool in the working muscles
A proper cool-down can aid recovery and prevent dizziness.
True or False: Low-impact physical activities are more stressful on joints than other types of physical activity.
False
Low-impact activities are designed to minimize stress on joints.
List the five key principles of exercise training.
- Overload
- Progression
- Specificity
- Recuperation
- Reversibility
Understanding these principles is essential for effective training.
