HOPE Modules: 5 and 6 Flashcards
FITT acronym for:
Frequency, Intensity, Time and Type
FITT. The more physical activity we perform in a week means the more it improved our health condition and that is your __________.
Frequency
FITT. The more your movements increase and movements become more complex the more it circulates the heart muscle faster that is __________
Intensity
FITT. The longer time you spent dancing the more calories you burn, the longer amount of cardio vascular activity you perform refers to ________.
Time
FITT. The choice of your dance based from your interest is what we call __________.
Type
As you continuously progress in your routine, you need to add the overload to ensure that there will be a development in your fitness level by adding the amount of frequency, intensity or time.
Progression
In exercise we have what we call ____________, we let our body adopt to the stress level that we apply during exercises, gradual increasing makes our body adopts to the changes.
Adaptation
What is the percentage of an Aerobic Training threshold?
a. 50-60% b. 60-80% c. 80-90%
To prevent boredom, one needs to consider this______ in designing its fitness program.
a. Specificity b. Overload c. Variety
c. Variety
Principle of Exercise that says, use it or lose it.
a. Variety c. Overload c. Reversibility
c. Reversibility
Purpose of Training Principle.
In order for us to see the results we want to achieve for our body, we have to set and create programs that suits our needs.
Training sessions are tailored to specific requirements
Purpose of Training Principle.
A person’s capacity differs from one another. Initial workload should be based from one’s capacity and need. One must consider each one has a different level of workload capacity. Having a proper workload in the initial stage of the program prevents injury.
Training at the right workload
Purpose of Training Principle.
Many don’t realize that resting is as important as doing the workout. Proper rest intervals help the muscle relax, grow and developed. Too much rest will not be beneficial to the muscle.
Rest period are timed
Training Principles.
Gradually increasing the exercise work load a persons undertake in order to see continuous improvements.
Progressive Overload
Training Principles.
Train specifically to the energy system and skill requirements needed by a person. Each one of us has a different reason to get fit. Therefore, planning your own fitness routine and program is important to have the best results.
Specificity
Training Principles.
The loss of adaptation gained during training because of a prolonged break period. As they say, use it or you lose it. This happen when there is a long resting period.
Reversibility
Training Principles.
To prevents boredom and keep a person engaged and motivated. Ensure they are training holistically meaning every muscle group or fitness compound is covered.
Variety
The ZONES at which a person needed to train if they want to see improvement and adaptation necessary to our energy system which means to train at a different percentage of maximum heart rate to see improvements.
Training Threshold
Training Threshold. For anaerobic, training should reach _________ of your heart rate.
80-90%
Phases Warm-Up.
It helps to increase heart rate, increase respiration and prepare the muscle. Doing this, a person will be able to move faster and more powerfully.
General Warm-Up
Phases Warm-Up. Persons perform a movement similar to those they have to use in the session. (movement adaptation, movement conditioning or
movement memory).
Specific Warm-Up
Lowers areas of the body raised in the warm up. It should lower the heart rat, respiration and etc. This prevent injury and to prepare the person to the next session. It also prevents muscle soreness by removing the build-up of lactic acid accumulated during the training. It delayed onset of muscle soreness (DOM).
Cool Down
