Fitness Theory Chap 10: Principles of Conditioning and Program Planning Flashcards
List the benefits of strength training
- increased muscle strength
- increased muscle tone
- increased muscle fibre size
- enhanced neuromuscular coordination
- improved posture
- increased core strength
- increase muscular endurance
List the benefits of participating in moderate aerobic exercise on a regular basis
- 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
Describe the FITT Formula
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)
Describe the FITT formula for aerobic training, fat loss, muscular endurance, muscular hypertrophy, and muscular strength
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
Briefly explain each of the components of physical fitness
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)
What is the average acceptable percentage body fat for females and males?
18-24% for females
10-15% for males
What is progressive overload?
overload is a combination of gradual increase in intensity and duration of exercise or stretch
What is specificity (SAID principle)?
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)
Explain periodization
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)
What is the principle of diminishing returns?
as you get fitter, adaptations to training will progress at a slower rate compared to when you first began
During the health screening process, what medical information should be collected?
health screening PAR-Q, blood pressure, cardiovascular concerns, medications, allergies, smoking habits, and orthopedic concerns
The PAR-Q is designed for use for people between what ages?
15-69 years
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?
PARmed-X
During the information gathering phase, what types of information (excluding medical) should you gather when designing a fitness program?
- 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)
What are some exercise history questions you should ask your client when designing a fitness program?
- 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?
List the five fundamental components of an exercise program
warm-up, cardio, post-cardio cool down, strength, stretch and relaxation
What is a common amount of time to dedicate to the warm-up in a 1 hour exercise program?
5-10 mins (beginners may take longer to warm-up. 8-12 mins may be a more appropriate length)
What happens to the body physiologically during the warm-up?
- 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
How long should the cardio component last in a 1 hour workout?
20-30 mins
Give some examples of cardiorespiratory/aerobic activities
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
List the methods available to determine training intensity
- heart rate monitoring
- rate of perceived exertion (RPE)
- talk test
- Borg’s Scale
Where on the body are the two most commonly used sites for monitoring heart rate?
the radial artery and the carotid artery
What are the formulas for determining a person’s THR?
target heart rate upper limit = MHR x (% desired training intensity)
target heart rate lower limit = MHR x (% desired training intensity)
What are the two universal formulas used to calculate heart rate for clients?
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
Explain RPE
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
What is Borg’s Scale?
the Borg Scale is the most commonly known RPE scale (see page 200)
What is the talk test?
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)
How much time should be dedicated to the cool-down portion of a fitness program/class?
at least 5-10 mins
Define the following terms:
- muscular hypertrophy
- muscular atrophy
- muscular definition
muscular hypertrophy: the increase in muscle size
muscular atrophy: the decrease in muscle
muscular definition: muscle increases giving the body a defined/sculpted look
In strength training, intensity is determined by what three factors?
- resistance (% of 1-RM)
- repetitions (number of times the exercise is completed)
- sets (how many times the prescribed number of repetitions is completed)
According to the General Strength Training Guide, what are: the recommended repetitions, % 1 RM, and frequency for the following:
- strength
- strength hypertrophy
- endurance
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
What is the minimum set recommendation for resistance training (full body workout)?
1 set:
8-12 repetitions
8-10 exercises
2-3 times each week
Flexibility is increased during the warm-up part of a workout. True or false?
false - flexibility is increased during the stretch portion of a workout (not during the warm-up or cardio)
How is flexibility defined?
flexibility is the range of motion of a joint (muscle and connective tissues allow our joints to move)
How long should the stretch component last? How long should each stretch be held for?
stretch component: 5-10 mins
each stretch should be held long enough to feel the benefits (20-30 secs)
List some of the benefits of stretching
- 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
What factors influence flexibility?
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
Which structures are involved in regulating and controlling the degree of a stretch at a particular joint?
sensory organs (proprioceptors)
What are muscle spindles?
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
What are GTOs?
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)
What is reciprocal innervation?
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)
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
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
Which type of stretching is the safest and most successful approach to long term development of flexibility?
static stretching
With regards to the section on “tips to tell clients”, what are some of the do’s and don’ts?
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
Define repetition maximum (RM)
the maximum weight that can be lifted one time
How many questions are on the PAR-Q?
7 questions
What are some guidelines for long-term flexibility development?
- 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
