Fitness Theory Chap 10: Principles of Conditioning and Program Planning

Question 1

List the benefits of strength training

Answer 1

• increased muscle strength
• increased muscle tone
• increased muscle fibre size
• enhanced neuromuscular coordination
• improved posture
• increased core strength
• increase muscular endurance

Question 2

List the benefits of participating in moderate aerobic exercise on a regular basis

Answer 2

• increased cardiorespiratory fitness
• lowered CHD (coronary heart disease) risk
• decreased body fat and controlled body weight
• lowered blood pressure
• reduced stress
• increased contractility and stroke volume of the heart
• increased HDL (high-density lipoproteins - the good cholesterol)
• decreased LDL
• improved circulation

Question 3

Describe the FITT Formula

Answer 3

the FITT Formula is the guideline to program development regardless of whether the training goal is weight loss, strength, hypertrophy, toning, aerobic fitness or power

F - frequency (how often): physical activity must be done on a regular basis to improve physical fitness ( 3-6 days a week)

I - intensity (how hard): exercise must be intense enough to create an overload so that the body is stimulated to respond. Intensity can be measured by repetitions, resistance, and speed

T - time (how long/duration): exercise must be done for a certain period of time to produce adequate stimulus on the body (e.g. an individual trying to improve cardiovascular fitness should exercise at an overload for a minimum of 15-20 mins)

T - type (what): selection of the type or mode of exercise activity is based on the goals of the program (e.g. an aerobic training program should include continuous, large muscle group activities such as walking, jogging or cycling, while a core stability program could include ball exercises and abdominal work)

Question 4

Describe the FITT formula for aerobic training, fat loss, muscular endurance, muscular hypertrophy, and muscular strength

Answer 4

aerobic: 3-6 times/week, 60-90% MHR, 20-30 mins in target heart rate zone (e.g. jogging, cycling, swimming - any large muscle group activity)

fat loss: 3-6 times/week, 60-70% MHR, 30+ mins in target heart rate zone (e.g. walking, jogging, stepping - any large muscle group activity)

muscular endurance: 2-6 times/week, 40-70%, less sets (1-3) and more reps (12-20) (e.g. dumbbells, machines, kettle bells, etc.)

muscular hypertrophy: 2-4 times/week, 60-85%, more sets (1-5) and less reps (8-12) (e.g. dumbbells, machines, barbells, kettle bells)

muscular strength: 2-3 times/week, 75-95%, more sets (1-6) and even less reps (3-6) (e.g. dumbbells, machines, barbells, kettle bells)

see page 189

Question 5

Briefly explain each of the components of physical fitness

Answer 5

cardiorespiratory fitness: a measure of the body’s ability to bring oxygen into the lungs, transport the oxygen to tissues and to have the tissues use the oxygen to produce energy for physical work (this system includes the heart, blood vessels, and lungs)

muscular strength: the muscle’s ability to exert force (heavier weight and less repetitions)

muscular endurance: the muscle’s ability to resist fatigue during repetitive force production (less weight and more repetitions)

flexibility: the measure of the ability of joints to move through a range of motion (ROM)

body composition: a measure of the percentage of body weight that is fat compared to lean body mass (LBM)

Question 6

What is the average acceptable percentage body fat for females and males?

Answer 6

18-24% for females

10-15% for males

Question 7

What is progressive overload?

Answer 7

overload is a combination of gradual increase in intensity and duration of exercise or stretch

Question 8

What is specificity (SAID principle)?

Answer 8

SAID is the specific adaptation to imposed demand. The body responds in a specific manner to a specific type of training program (e.g. training with heavy weights at a low rate of speed will make an individual stronger at a low rate of speed)

Question 9

Explain periodization

Answer 9

in periodization, the training season is broken down into specific phases which attempt to focus in on one element of fitness (i.e. aerobic base followed by muscle hypertrophy, muscle strength and finally power development)

Question 10

What is the principle of diminishing returns?

Answer 10

as you get fitter, adaptations to training will progress at a slower rate compared to when you first began

Question 11

During the health screening process, what medical information should be collected?

Answer 11

health screening PAR-Q, blood pressure, cardiovascular concerns, medications, allergies, smoking habits, and orthopedic concerns

Question 12

The PAR-Q is designed for use for people between what ages?

Answer 12

15-69 years

Question 13

What is the name of the questionnaire used by individuals who have answered yes to any one of the questions on the PAR-Q form?

Answer 13

PARmed-X

Question 14

During the information gathering phase, what types of information (excluding medical) should you gather when designing a fitness program?

Answer 14

• nutritional habits
• exercise habits
• reasons for beginning to exercise
• goals of their exercise participation
• education (what to expect, commitment required, etc.)
• fitness assessment (can provide a baseline by which to assess success of the program)

Question 15

What are some exercise history questions you should ask your client when designing a fitness program?

Answer 15

• how active were you in high school or university?
• are you presently participating in a regular (3-4 times/week) structured exercise program?
• how important is fitness to you?
• how much time do you have for exercise each day, each week?
• what time of day is best for you to exercise?
• are there other family members who are also active?
• what recreational activities do you or have you participated in?

Question 16

List the five fundamental components of an exercise program

Answer 16

warm-up, cardio, post-cardio cool down, strength, stretch and relaxation

Question 17

What is a common amount of time to dedicate to the warm-up in a 1 hour exercise program?

Answer 17

5-10 mins (beginners may take longer to warm-up. 8-12 mins may be a more appropriate length)

Question 18

What happens to the body physiologically during the warm-up?

Answer 18

• the cardiorespiratory system gradually increases activity
• the cardiovascular system gradually increases activity
• the blood flow to the muscles increases
• body temperature elevates
• synovial fluid (lubricating fluid) increases in the joints
• the brain sends signals to the entire body to prepare for vigorous physical activity

Question 19

How long should the cardio component last in a 1 hour workout?

Answer 19

20-30 mins

Question 20

Give some examples of cardiorespiratory/aerobic activities

Answer 20

brisk walking, jogging, running, mountain climbing, outdoor biking, indoor cycling, swimming, treadmill, stair-climber, low-impact aerobics, high-impact aerobics, step aerobics, cardio kick-box, cardio-ball, salsa dancing, aqua-fit, in-line skating

Question 21

List the methods available to determine training intensity

Answer 21

• heart rate monitoring
• rate of perceived exertion (RPE)
• talk test
• Borg’s Scale

Question 22

Where on the body are the two most commonly used sites for monitoring heart rate?

Answer 22

the radial artery and the carotid artery

Question 23

What are the formulas for determining a person’s THR?

Answer 23

target heart rate upper limit = MHR x (% desired training intensity)
target heart rate lower limit = MHR x (% desired training intensity)

Question 24

What are the two universal formulas used to calculate heart rate for clients?

Answer 24

target heart rate determination (THR): (220 - age) x desired % exercise intensity (i.e. 50%-90% of MHR)

Karvonen formula: (220 - age) - resting heart rate = HR reserve. HR reserve x (60%-85%) (i.e. desired % exercise intensity) + resting heart rate = training zone

Question 25

Explain RPE

Answer 25

Rate of Perceived Exertion: participants evaluate their exertion by rating it on a scale of 1-10 and making adjustments as necessary to stay in the training zone

Question 26

What is Borg’s Scale?

Answer 26

the Borg Scale is the most commonly known RPE scale (see page 200)

Question 27

What is the talk test?

Answer 27

individuals should be able to breathe throughout the workout without gasping. Gasping between words is an indication the intensity may be too high (this test is ideal for monitoring participants who are beginners to fitness or who have a low fitness level)

Question 28

How much time should be dedicated to the cool-down portion of a fitness program/class?

Answer 28

at least 5-10 mins

Question 29

Define the following terms:

• muscular hypertrophy
• muscular atrophy
• muscular definition

Answer 29

muscular hypertrophy: the increase in muscle size
muscular atrophy: the decrease in muscle
muscular definition: muscle increases giving the body a defined/sculpted look

Question 30

In strength training, intensity is determined by what three factors?

Answer 30

• resistance (% of 1-RM)
• repetitions (number of times the exercise is completed)
• sets (how many times the prescribed number of repetitions is completed)

Question 31

According to the General Strength Training Guide, what are: the recommended repetitions, % 1 RM, and frequency for the following:

• strength
• strength hypertrophy
• endurance

Answer 31

strength: 1-5, 85-100%, 3-5 times/week
strength hypertrophy: 6-12, 70-84%, 2-3 times/week
endurance: 13-30, 60-69%, 3-5 times/week

Question 32

What is the minimum set recommendation for resistance training (full body workout)?

Answer 32

1 set:
8-12 repetitions
8-10 exercises
2-3 times each week

Question 33

Flexibility is increased during the warm-up part of a workout. True or false?

Answer 33

false - flexibility is increased during the stretch portion of a workout (not during the warm-up or cardio)

Question 34

How is flexibility defined?

Answer 34

flexibility is the range of motion of a joint (muscle and connective tissues allow our joints to move)

Question 35

How long should the stretch component last? How long should each stretch be held for?

Answer 35

stretch component: 5-10 mins

each stretch should be held long enough to feel the benefits (20-30 secs)

Question 36

List some of the benefits of stretching

Answer 36

• increased range of motion
• improved posture
• injury prevention
• increased functional joint stability and range of motion
• increased blood flow to tissues and synovial fluid to joints
• reduction in muscle soreness
• decreased stress and muscle tension

Question 37

What factors influence flexibility?

Answer 37

age, gender, activity habits, joint specificity, health and injury status, muscle mass

additional factors: genetics, joint structure, the neuromuscular system (proprioception), muscle tension, and muscle balance

Question 38

Which structures are involved in regulating and controlling the degree of a stretch at a particular joint?

Answer 38

sensory organs (proprioceptors)

Question 39

What are muscle spindles?

Answer 39

a sensory structure located in the muscle fibers. Muscle spindles sense the velocity of a stretch. If the rate of stretch of a muscle is too rapid, the muscle spindles will cause a reflexive contraction to reduce the rate (velocity) of stretch

Question 40

What are GTOs?

Answer 40

golgi tendon organs: located in the muscle-tendon junction, GTOs monitor the amount of force at the muscle-tendon site. If the tension (force) is too high and potentially dangerous, the GTOs cause reflexive muscle relaxation to reduce the force (e.g. if you pick up a weight that is too heavy and you try to perform a bicep curl, the GTOs will sense danger and cause you to drop the weight)

Question 41

What is reciprocal innervation?

Answer 41

a reflexive relaxation of the antagonist muscle as the agonist muscle contracts. This permits movement through the desired ROM (as one muscle contracts, the other relaxes e.g. biceps and triceps)

Question 42

Define each of the various types of stretching listed below:

• static stretch
• dynamic stretch
• active stretch
• passive stretch
• PNF stretch (proprioceptive neuromuscular facilitation)
• ballistic stretch

Answer 42

static: a slow and controlled stretch were mild tension is felt in the muscle being stretched. Performed at the end of a workout (hold for 10-30 secs to return the muscle to its pre-exercise length, or up to a minute to increase flexibility and ROM)
dynamic: the use of body momentum (i.e. swinging or fluid, continuous movements) to stretch the muscle and joint beyond the previous ROM (e.g. large arm circles to stretch the chest)
active: contraction of muscle(s) to lengthen the opposing muscle(s) (e.g. contracting the Anterior Tibialis with toe lifts to stretch the Gastrocnemius muscle)
passive: stretch that occurs from an external force such as body weight (e.g. assisted triceps stretch)
PNF stretch: makes use of a maximum muscle contraction followed by relaxation and stretch. An advanced stretching technique and usually requires a partner. Good for short-term flexibility development. A form of passive stretch
ballistic: involves rapid and explosive movements (i.e. bouncing). This type is not recommended and increases the risk of injury

Question 43

Which type of stretching is the safest and most successful approach to long term development of flexibility?

Answer 43

static stretching

Question 44

With regards to the section on “tips to tell clients”, what are some of the do’s and don’ts?

Answer 44

do’s:

• do at least 5-10 mins of warm-up before cardio
• do move your joints through a full ROM during the warm-up
• do allow at least 5 mins for the cardiorespiratory system and the muscles to cool-down and recover from the workout
• do perform both your warm-up and cool-down at a lower intensity than your workout
• do start out easy, move slowly and build up speed gradually
• do watch for warning signs and keep the lines of communication open
• do breathe throughout all the components of the workout
• do listen to your body
• do keep well-hydrated

don’ts:

• don’t stop and sit down after cardio
• don’t skimp or skip the warm-up and cool-down
• don’t over-train
• avoid contraindicated exercises
• steer away from exercises that make you hyperextend or hyperflex
• stay within your natural range of motion and keep a neutral spine
• don’t exercise when you are not feeling well
• don’t allow gum chewing during the workout
• don’t eat a large meal just before an exercise session

Question 45

Define repetition maximum (RM)

Answer 45

the maximum weight that can be lifted one time

Question 46

How many questions are on the PAR-Q?

Answer 46

7 questions

Question 47

What are some guidelines for long-term flexibility development?

Answer 47

• begin with a general warm-up to increase body temperature, heart rate, muscle temperature and joint fluid
• stretch before training but after the warm-up
• stretch following training, ideally within 5-10 mins