component 3

Question 1

name the fundamental principles

Answer 1

specificity
progressive overload
reversibilty
adaptability 
individuality
recovery time
frequency 
time 
type

Question 2

what is the SAID principle and what is it?

Answer 2

Specific
Adaptation
Imposed
Demand

*there is a specific adaptation to imposed demand!!!! (body adapts specifically to the training occurring)

Question 3

what is specificity

Answer 3

-any change in a bodys muscles/organs/systems very specific to type of training undertaken

Question 4

when setting a sporting goal what is vital?

Answer 4

• predominant energy system is needed to be noted
• main prime movers/joint actions
• joint angle/ROM]
• type of muscle contraction/speed of movement

Question 5

what is progressive overload

Answer 5

an adaptation a body will have, the body will have to work harder than it is used to (increase volume of work (FITT) and rest times`)

Question 6

what is reversibility

Answer 6

improvements in fitness only maintained if training continues. If not gains made will drop gradually
-the rate of decline determined by fitness of individual, level of stimulus reductions and length of time under tension

Question 7

what is adaptability

Answer 7

body reacts in accordance with the type of challenge and overload to which is subjected

Question 8

what is individually

Answer 8

factors affecting the individual; age, gender, body type, heredity, ROM, fibre type, CV fitness etc

Question 9

what is intensity

Answer 9

determined by individual factors and specific goals

intensity of: CV exercise measured by HR or perceived exertion

• flexibilty measured by ROM
• intensity of muscle strength measured by resistance lifted/moved

variables that change intensity:
resistance
reps
ROM
rest
sets
rate/speed

Question 10

what are resistance types?

Answer 10

types are;
body weight (squats curls up)
dumbell/resistance bands
fixed resistance machines
free weights
water based exercises
manual resistance
cable machines

Question 11

how does lever length affect exercise

Answer 11

the longer the lever length the harder the resistance and vice versa

Question 12

what is gravity

Answer 12

it increases resistance to movements
weight bearing exercises (walking) take full advantage of this
non-weight bearing activities replace gravity with buoyancy

Question 13

what is ROM

Answer 13

used to progress and increase intensity to all components of fitness
-stretching deep into exercises increases the intensity

Question 14

what is time

Answer 14

total time under tension dependant on type of exercise/component/fitness level

Question 15

what is the min duration of CV. exercise excluding warm up and cool down

Answer 15

20-30mins

Question 16

what is the min duration of group exercise sessions with warm up and cool down

Answer 16

45-90mins

Question 17

what is the min duration of gym based exercises with warm ups and cool down

Answer 17

45-120mins