Fitness Principles

Question 1

Parts to a warm up (5)

Question 2

Basic program design elements (5)

Answer 2

1. mobility/warm up/dynamic/prehab
2. resistence training
3. cardiovascular
4. core/stability
5. flexibility

Question 3

considerations for strength prescription (6)

Answer 3

1. training age vs biological age
2. strength training experience
3. available time for training
4. equipment availibility/location
5. past injuries/ current pain
6. current level (assessment)

Question 4

What are the 6 training principles

Answer 4

1. progressive overload
2. specificity
3. reversibility
4. individual differences
5. ceiling effect
6. maintenance

Question 5

define progressive overload principle and example

Answer 5

• In order to improve fitness, the bodys systems must be stressed at intensities that will force it to adapt

ex. increase the volume of the workout to see improvements (increase weight used every few sessions)- can use RIR or change number of sets/reps/load or tempo

Question 6

What is the reccomended amount of volume change for progressive overloading? why?

Answer 6

2-5% increase of volume, max 10%. After 10% there is a risk of too much challenge/fatigue and dropping out of the program is high.

Question 7

How long does the creatine phosphate system work for?

Answer 7

10-12 seconds

Question 8

how long does the fast glycolysis system work for?

Answer 8

< 2 min (30-90 sec)

Question 9

How long does the slow glycolysis system work for?

Answer 9

> 2 min

Question 10

How long does the aerobic respiration system work for?

Answer 10

3 min+

Question 11

How long does it take for your ‘work capacity’ to drop to its lowest point

Answer 11

2 hours post exercise

Question 12

how long does it take for total repair of your muscles?

Answer 12

1-5 days

Question 13

what is supercompensation and when is the best time to stress your system again?

Answer 13

supercompensation: range of time best to stress your system (also specific)

-best time is during the peak of supercompensation (3-7 days after last workout of the muscle groups).

Question 14

define specificty

Answer 14

fitness improvements/adaptaions are specific to the training performed (cyclist training their aerobic capacity on a bike > treadmill)

Question 15

define reversibility

Answer 15

loss of gains/adaptaions if you do not continue to train the system (use it or lose it)

Question 16

define individual differences

Answer 16

training benefits are optimized when programs meet the individual needs and capacities

Question 17

define ceiling effect/diminishing returens

Answer 17

as fitness increases the relative and absolute gains in fitness will diminish even with a continual and progressive overload. (low fitness= rapid improvement, high fitness= slow improvement)

ex. the closer you are training to your genetic performance potential (ceiling) the harder it is to improve.

Question 18

define maintenance

Answer 18

once adaptaion has been achieved it can be maintained by the same or a reduced volume of work
Can maintain for ~8 weeks if intensity is maintained.