Exercise Principles

Question 1

Acclimatization

Answer 1

A physiological adaptation to a new environment (higher altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to different environments.

Example: Adjusting to high altitude

Question 2

Adherence

Answer 2

A state of continuing an exercise program as prescribed.

Example: Following a workout schedule consistently

Question 3

Aerobic Activities

Answer 3

Sub-maximal intensity activities that use large muscle groups with energy supplied in the presence of oxygen that can be performed for a long period of time.

Example: Jogging or cycling

Question 4

Agility

Answer 4

Ability to start, stop, and move the body quickly in different directions.

Example: Changing directions quickly in a soccer game

Question 5

Anaerobic Activities

Answer 5

High intensity activities during which energy demands exceed the ability to supply oxygen, cannot be performed for a long period of time.

Example: Sprinting

Question 6

Balance

Answer 6

The ability to maintain a certain posture or to move without falling, symmetrical.

Example: Standing on one leg

Question 7

Conditioning

Answer 7

Exercise conducted on a regular basis over a period of time (“training”).

Example: Working out three times a week

Question 8

Coordination

Answer 8

The ability to perform a task integrating movements of the body.

Example: Dancing

Question 9

Cross Training

Answer 9

Incorporating different modalities of exercise into one’s overall training regimen to avoid over-training, boredom, and/or plateau.

Example: Mixing swimming and weightlifting

Question 10

Delayed Onset of Muscle Soreness (DOMS)

Answer 10

Muscle soreness that occurs 1-2 days after an exercise training session.

Example: Feeling sore after a tough workout

Question 11

Efficiency

Answer 11

The ratio of energy expenditure to work output. How well an individual can perform or execute an exercise.

Example: Running with good form

Question 12

Fartlek (Speed Play)

Answer 12

A form of physical conditioning which alternates fast and slow running over varied terrain for 3-4 miles.

Example: Mixing sprints with jogging

Question 13

Force

Answer 13

Any push or pull that tends to cause movement.

Example: Lifting weights

Question 14

Interval Training

Answer 14

A fitness workout that alternates harder and lighter bouts of intensities throughout the session.

Example: HIIT workouts

Question 15

Overload Principle

Answer 15

To place greater than usual demands upon some part of the body.

Example: Increasing weight in resistance training

Question 16

Periodization

Answer 16

A specific period of time (weeks, months, or years) over which the frequency, volume, and intensity of training are systematically varied to avoid over-training and to promote continued progress.

Example: Cycling intensity in training

Question 17

Plyometrics

Answer 17

A method of resistance training that emphasizes the stretching of the muscle prior to the contraction.

Example: Jump squats

Question 18

Power

Answer 18

The ability to exert muscular strength quickly. Expressed as Force X Speed = Power

Example: Olympic weightlifting

Question 19

Progressive Overload Principle

Answer 19

Introducing overloads in a systematic manner.

Example: Gradually increasing running distance

Question 20

Rest

Answer 20

One must plan days of rest to yield an improvement in one’s overall performance.

Example: Resting after a marathon

Question 21

Active Rest

Answer 21

Days that consist of light, fun activities different from one’s normal workout program.

Example: Yoga on rest days

Question 22

Passive Rest

Answer 22

Days that consist of doing no activity.

Example: Resting completely

Question 23

Reversibility

Answer 23

A loss of performance (detraining) in cardiorespiratory endurance, muscular strength and endurance and flexibility can occur when training ceases. One to two weeks of cessation of physical activity can result in a reduction in specific fitness gains.

Example: Losing muscle mass after a break from weightlifting

Question 24

Specificity Concept

Answer 24

The idea that one should train in a specific manner to achieve a specific outcome.

Example: Training for a marathon to improve running endurance

Question 25

Speed

Answer 25

The ability to move the body quickly.

Example: Sprinting in a race

Question 26

Training Effect

Answer 26

Overall positive improvements in the performance of the heart, lungs, and muscles due to conditioning.

Example: Increased cardiovascular endurance

Question 27

Training Variation

Answer 27

Systematically manipulating training variables to create an overload thereby demanding the body to adapt and improve.

Example: Changing workout routines regularly