Chapter 6 - Principles of Exercise Conditioning Flashcards
Part 1
What are the 3 components of fitness?
- Cardiovascular endurance
- muscle endurance
- muscle strength
What does the acronym FITT stand for?
Frequency
Intensity
Time
Type
What is Frequency?
How often an exercise is performed.
What is Intensity?
The amount of effort required to complete the exercise
What is time?
How long an exercise is performed.
What is the Canadian Guideline for minutes of exercise per week for adults?
150 minutes of moderate to vigorous activity per week
What is type?
The mode of the exercise or type of exercise performed.
Frequency of an activity and time are dependent on __________ of the exercise.
Intensity
What is optimal frequency?
3-5 times per week
An intense exercise day should be followed by what?
A rest day
What is the most important factor within the FITT principle?
Intensity. How vigorous an exercise is, determines how much overload to our system is happening, and it is essential to improvement.
Too much intensity can increase what?
incidence of injury
adherence rate of participants
To build muscle strength, repetitions should be ____________ and resistance should be ___________.
Low
High
To build muscle strength, weight should be __________% of maximum.
85-100%
To build muscle strength, number of sets should be __________ and rests between sets should be __________.
High (1-5)
Long/High - at least 2 minutes
To build muscle endurance, repetitions should be __________ and resistance should be __________.
High
Low
To build muscle endurance, weight should be ___________% of maximum.
50-70%
To build muscle endurance, sets should be __________ and rest between sets should be ___________.
Low
Less/Low
Heart rate is key to which of the 4 FITT principles?
Intensity
What various ways can we track exercise intensity via heart rate?
THR, RHR (Karvonen method), RPE (rate of perceived exertion), talk test, dyspnea scale (1-4)
Intensity can depend on a number of factors - name 3
Age
Gender
current fitness level
overall health
environmental conditions
What is the 10% rule as applied to FITT?
Only 10% of one of the 4 FITT quadrants should be increased at one time, to prevent injury.
What is the principle of adaptation?
The process whereby the body gets accustomed to a particular exercise through repeated exposure; the body adapts to repeated exposure of the same exercise.
As such, the exercise becomes easier over time.
The ___________ the stress on the body, the ___________ the level of adaptation.
Greater
Greater
What is overload?
As the body adapts to an exercise by improving its function over time, the body must be progressively overloaded to combat this adaptability.
____________ protects against adaptability.
overload
Too much overload can increase _________
risk
What is specificity?
To develop a specific muscle component, exercises must be specific to that designated muscle group.
What does SAID mean?
Specific Activities to Imposed Demands
What is neuromuscular specificity?
The speed of muscle contraction and the body’s ability to recall muscle patterns.
Drummers use this all the time to maintain multiple patterns on several drums at the same time.
What is metabolic specificity?
Refers to the energy requirements needed to perform a specific exercise and the metabolic responses in the body
ie - long distance runner’s body’s response to cardio is increased fat burn capability
spring runner’s body’s response to cardio is increase in glycogen to get intense start
What is individuality?
that exercise results can vary significantly between people due to a number of factors such as:
-age
-gender
-genetics
-initial fitness level
What is the ceiling effect?
individuals will eventually plateau in their fitness gains over time. With each overload, the amount of improvement will be less and less.
What is reversibility?
If you don’t use it, you will lose it. Meaning that if you lower your incidence and intensity of exercise, you will also lose the positive effects of same
What is cross training?
Stimulate the body by adding variation to the type of exercises each week. This enables the body to work in a variety of different ways and reduces risk of repetitive strain injuries, burnout, etc.
What is maintenance?
To prevent reversibility, regular exercise must continue each week.
The body must continue to be overloaded to continue to see results.
Why is rest and recovery so important?
Rest periods allow the small tissue tears in the muscles to repair, which causes muscle growth.
How much rest is recommended between cardio workouts?
24-36 hours depending on intensity
How much rest is recommended between muscle building (strength) training?
48-72 hours
HIGH weight and LOW rep exercises
How much rest is recommended between muscle endurance training?
24-72 hours
LOW weight and HIGH reps
What is overtraining?
When there are insufficient rest and recovery periods between exercise sessions.
What is a good way to prevent overtraining?
cross training - which provides variation to the muscles being used, thereby allowing other muscle groups to rest and recover.
