Chapter 2 - General Principles of Exercise for Health and Fitness

Question 1

What are the components of health-related physical fitness?

Answer 1

Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body Composition

Question 2

How can you increase fitness?

Answer 2

The more you exercise, and the greater variety of activities you do, the more fit you will be.

Question 3

What is the Overload Principle?

Answer 3

To improve physical fitness, the major exercise-related organ systems of the body (i.e. the muscular and cardiorespiratory systems) must be stressed.

ex. For a skeletal muscle to increase in strength, the muscle must work against a heavier load than normal.

Question 4

How can we achieve overload?

Answer 4

Increasing the intensity of exercise or increasing the time of exercise.

Question 5

What is the Principle of Progression?

Answer 5

An extension of the overload principle in which overload is increased gradually during the course of a physical fitness program.

Question 6

The overload in a training program should be increased slowly during…

after this period, it can be increased at…. during…

Answer 6

the first 1-6 weeks of the exercise program. After this period, it can be increased at a steady and progressive rate during the next 6-20 weeks of training.

Question 7

What happens if you progress too quickly or slowly when using the principle of progression?

Answer 7

Too slowly will show delay improvement in physical fitness

Too quickly will lead to a higher risk of musculoskeletal injuries.

Question 8

What is a safe rate of progression during an exercise training program?

Answer 8

The Ten Percent Rule

Question 9

What is the ten percent rule?

Answer 9

This rule says that training intensity or duration of exercise should be increased by no more than 10% per week.

Ex. runner running 20 min. a day could increase the daily exercise duration to 22 min. per day the following week.

Question 10

How many Americans get enough physical activity to meet the guidelines established by the U.S. Government?

Answer 10

Fewer than 21%

Question 11

What is the Principle of Specificity?

Answer 11

Exercise training effect is specific to those muscles involved in the activity.

This also applies to the type of adaptations that occur in the muscle. (i.e. muscular strength vs. muscular endurance)

Ex. If you perform leg curls, you wouldn’t expect your upper arms to benefit, and likewise, your bicep curls aren’t going to condition your leg muscles.

Question 12

The Principle of Specificity shows that…

Answer 12

it is important to exercise all muscles of the body so that those muscles engaged in the exercise will benefit from training.

Question 13

What is a maintenance program?

Answer 13

When you reach a desired level of fitness and you choose to maintain that new fitness level with regular exercise.

Question 14

What is the Principle of Recuperation?

Answer 14

Overloading your muscles means stressing them, so they need a period of rest before the next workout.

During the recovery period, the exercised muscles adapt to the exercise stress by increasing endurance or becoming stronger (usually 24 hours or more).

Question 15

What is an important principle associated with a successful exercise program?

Answer 15

Consistency.
- Schedule exercise sessions at convenient times of the day
- Create a schedule of fitness activities that includes several options for cardiorespiratory, strength, and flexibility training
- Exercise with friends when possible (physical and social wellness)
- Develop a backup plan for days when you are less motivated.

Question 16

Among people who start an exercise program, how many will quit?

Answer 16

50% will drop out within 6 months.

Question 17

What is Overtraining? What can it lead to?

Answer 17

Failure to get enough rest between exercise training sessions results in a fatigue syndrome known as overtraining.

This can lead to chronic fatigue, increased risk of infection, and injuries.

Symptoms can include sore and stiff muscles or a feeling of general fatigue - workout hangover

Question 18

What is workout hangover?

Answer 18

When there is a feeling of general fatigue the morning after an exercise training session.

Question 19

What is the Principle of Reversibility?

Answer 19

This is the loss of fitness due to inactivity.

Although rest in-between training sessions is appropriate, inconsistency will undo the physical fitness.

Question 20

How quickly is fitness lost after training has stopped?

Answer 20

Depends on the component of physical fitness you are considering.

Endurance is lost significantly quicker than strength.

Question 21

Stats on strength and endurance fitness after training has stopped

Answer 21

8 weeks after strength training has stopped, only 10% of muscular strength is lost.

8 weeks after endurance training is stopped, 30%-40% of muscular endurance is lost.

Question 22

Five key principles to know in exercise training.

Answer 22

Overload Principle
Principle of Progression
Ten Percent Rule
Principle of Specificity
Principle of Recuperation
Principle of Reversibility

Question 23

Exercise Prescription

Answer 23

The perfect amount of exercise for each individual is different in order to promote physical fitness. They are tailored to meet the needs of the individual.

This includes fitness goals, a mode of exercise, a warm-up, a primary conditioning period, and a cool-down.

Question 24

What is the first step in designing your exercise program?

Answer 24

Establishing fitness goals

Question 25

What is a warm-up?

Answer 25

A brief 5-15 minute period of exercise that precedes a workout and is usually low-intensity. It includes whole-body exercises like the ones that you do during your workout.

It helps to elevate muscle temperature and increase blood flow to muscles that will be involved in the workout.

Question 26

What is the FITT principle?

Answer 26

Frequency (number of training sessions): 3-7 times/week
Intensity (how hard is each exercise)
Time (how long each training session): 20-30 min. minimum
Type (of exercise)

Question 27

What is the intensity of exercise

Answer 27

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

Question 28

How does heart rate correlate with intensity of exercise?

Answer 28

As you spend more energy on exercise, your heart rate increases, which can help be a measure of workout intensity

Question 29

How is flexibility improved? How do we find its intensity?

Answer 29

By stretching muscles and tendons beyond their normal lengths. Intensity of stretching is monitored by the degree of tension felt during the stretch.

Question 30

Low vs. High Intensity stretching

Answer 30

Low: results in only minor tension on the muscles and tendons

High: places great tension or moderate discomfort on the muscle groups being stretched

Question 31

Does the duration of exercise include the warm-up or cool-down time? How long should each training session be?

Answer 31

Nope.
At least 20-30 minutes per exercise session (at least 3 times a week).

Question 32

How many exercises does every exercise prescription include?

Answer 32

At least one.

Question 33

High-impact vs. Low-impact exercises?

Answer 33

Based on the amount of stress placed upon joints during the activity.

Question 34

What is a cool-down?

Answer 34

It is a 5 -15 minute period of low-intensity exercise that immediately follows the primary conditioning period. This lowers body temperature after exercise and allows blood to return from the muscles toward the heart,

Question 35

What should an exercise prescription be based on?

Answer 35

• General Health
• Age
• Fitness Status
• Musculoskeletal Condition
• Body Composition

Question 36

What is the Threshold for Health Benefits?

Answer 36

The minimum level of exercise required to achieve some health benefits.

This is usually 30-60 minutes of moderate to high-intensity exercise performed 3-5 days per week.

Question 37

What is the U.S. Government’s physical activity guidelines for Americans?

Answer 37

Adults between ages 18-64 perform at least 150 minutes of moderate-intensity exercise of 75 minutes of vigorous-intensity aerobic physical activity per week.

Question 38

What are the four major barriers to physical activity?

Answer 38

1. Lack of Time
2. Social and Environmental Influences
3. Inadequate Resources
4. Lack of Motivation/Commitment

Question 39

How much of adults engage in enough physical activity to produce health benefits?

Answer 39

Only 20%, according to the CDC.