Chapter 6 - Principles of Exercise Conditioning

Question 1

What are the 3 components of fitness?

Answer 1

1. Cardiovascular endurance
2. muscle endurance
3. muscle strength

Question 2

What does the acronym FITT stand for?

Answer 2

Frequency
Intensity
Time
Type

Question 3

What is Frequency?

Answer 3

How often an exercise is performed.

Question 4

What is Intensity?

Answer 4

The amount of effort required to complete the exercise

Question 5

What is time?

Answer 5

How long an exercise is performed.

Question 6

What is the Canadian Guideline for minutes of exercise per week for adults?

Answer 6

150 minutes of moderate to vigorous activity per week

Question 7

What is type?

Answer 7

The mode of the exercise or type of exercise performed.

Question 8

Frequency of an activity and time are dependent on __________ of the exercise.

Answer 8

Intensity

Question 9

What is optimal frequency?

Answer 9

3-5 times per week

Question 10

An intense exercise day should be followed by what?

Answer 10

A rest day

Question 11

What is the most important factor within the FITT principle?

Answer 11

Intensity. How vigorous an exercise is, determines how much overload to our system is happening, and it is essential to improvement.

Question 12

Too much intensity can increase what?

Answer 12

incidence of injury
adherence rate of participants

Question 13

To build muscle strength, repetitions should be ____________ and resistance should be ___________.

Answer 13

Low
High

Question 14

To build muscle strength, weight should be __________% of maximum.

Answer 14

85-100%

Question 15

To build muscle strength, number of sets should be __________ and rests between sets should be __________.

Answer 15

High (1-5)
Long/High - at least 2 minutes

Question 16

To build muscle endurance, repetitions should be __________ and resistance should be __________.

Answer 16

High
Low

Question 17

To build muscle endurance, weight should be ___________% of maximum.

Answer 17

50-70%

Question 18

To build muscle endurance, sets should be __________ and rest between sets should be ___________.

Answer 18

Low
Less/Low

Question 19

Heart rate is key to which of the 4 FITT principles?

Answer 19

Intensity

Question 20

What various ways can we track exercise intensity via heart rate?

Answer 20

THR, RHR (Karvonen method), RPE (rate of perceived exertion), talk test, dyspnea scale (1-4)

Question 21

Intensity can depend on a number of factors - name 3

Answer 21

Age
Gender
current fitness level
overall health
environmental conditions

Question 22

What is the 10% rule as applied to FITT?

Answer 22

Only 10% of one of the 4 FITT quadrants should be increased at one time, to prevent injury.

Question 23

What is the principle of adaptation?

Answer 23

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.

Question 24

The ___________ the stress on the body, the ___________ the level of adaptation.

Answer 24

Greater
Greater

Question 25

What is overload?

Answer 25

As the body adapts to an exercise by improving its function over time, the body must be progressively overloaded to combat this adaptability.

Question 26

____________ protects against adaptability.

Answer 26

overload

Question 27

Too much overload can increase _________

Answer 27

risk

Question 28

What is specificity?

Answer 28

To develop a specific muscle component, exercises must be specific to that designated muscle group.

Question 29

What does SAID mean?

Answer 29

Specific Activities to Imposed Demands

Question 30

What is neuromuscular specificity?

Answer 30

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.

Question 31

What is metabolic specificity?

Answer 31

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

Question 32

What is individuality?

Answer 32

that exercise results can vary significantly between people due to a number of factors such as: -age -gender -genetics -initial fitness level

Question 33

What is the ceiling effect?

Answer 33

individuals will eventually plateau in their fitness gains over time. With each overload, the amount of improvement will be less and less.

Question 34

What is reversibility?

Answer 34

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

Question 35

What is cross training?

Answer 35

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.

Question 36

What is maintenance?

Answer 36

To prevent reversibility, regular exercise must continue each week. The body must continue to be overloaded to continue to see results.

Question 37

Why is rest and recovery so important?

Answer 37

Rest periods allow the small tissue tears in the muscles to repair, which causes muscle growth.

Question 38

How much rest is recommended between cardio workouts?

Answer 38

24-36 hours depending on intensity

Question 39

How much rest is recommended between muscle building (strength) training?

Answer 39

48-72 hours HIGH weight and LOW rep exercises

Question 40

How much rest is recommended between muscle endurance training?

Answer 40

24-72 hours LOW weight and HIGH reps

Question 41

What is overtraining?

Answer 41

When there are insufficient rest and recovery periods between exercise sessions.

Question 42

What is a good way to prevent overtraining?

Answer 42

cross training - which provides variation to the muscles being used, thereby allowing other muscle groups to rest and recover.