Chapter 2: General Principles of Fitness

Question 1

5 principles of exercise training

Answer 1

1- overload principle 
2- principle of progression
3- principle of specificity
4- principle of recuperation
5- principle of reversibility

Question 2

overload principle

Answer 2

major component of all programs to improve fitness, muscular and cardiorespiratory systems of body must be stressed

Question 3

principle of progression

Answer 3

an extension of the overlap program, overload’s increased gradually over an course of an exercise program

Question 4

ten percent rule

Answer 4

• a common-sense guideline to improve physical fitness without injury
• training intensity or exercise duration should by increased by no more than 10% a

Question 5

principle of specificity

Answer 5

• states that exercise training effect is specific to those muscles involved in the activity
• underscored the importance of varied exercises and overall fitness improvement
• determines the types of adaptations that occur within muscles that undergo exercise

Question 6

principle of recuperation

Answer 6

• recovery period between exercise sessions allows adaptation to exercise stress
• 24 hrs of rest is essential for achieving maximal benefits from exercise
• failure to rest can lead to overtraining

Question 7

principle of reversibility

Answer 7

loss of fitness due to inactivity, going too long between exercise sessions or having an inconsistent routine

Question 8

Overload principle is achieved by

Answer 8

intensity of exercise (low, moderate, vigorous) and duration of exercise (time)

Question 9

Examples of overload duration

Answer 9

• working a muscle longer by increasing the number of repetitions
• holding a stretch for longer period of time or stretching muscle longer than length
• DOESN’T mean engaging in painful or exhausting workouts

Question 10

Progression

Answer 10

• slow, gradual overload increases first 4-6 weeks (starter phase)
• steady, progressive overload increase next 18-20 weeks
• once desired fitness level’s achieved, develop a maintenance program to sustain the benefits

Question 11

Overtraining

Answer 11

fatigue syndrome that can lead to injuries or chronic fatigue

Question 12

remedy overtraining

Answer 12

increase the period of rest between sessions or reduce the intensity of the workouts or both

Question 13

inconsistent routine

Answer 13

• speed at which fitness is lost depends on nature of exercise
• stop strength training into slow, gradual loss of muscular strength
• stop endurance-related exercise into relatively swift loss of muscular endurance