Lesson 2

Question 1

It is essential to create an effective and structured fitness or skill-development program. They guide the way athletes or individuals approach physical training, ensuring progress while minimizing the risk of injury.

Answer 1

Training principles and Methods

Question 2

6 types of Principle of Fitness Training

Answer 2

Principle of Specificity
Principle of Overload
Principle of Recovery
Principle of Reversibility
Principle of Individualization
Principle of Variation

Question 3

You need ot train a _______ energy system and specific muscle groups for them ot get better or improve.

Answer 3

Principle of Specificity

Question 4

The main goal of ________, is to training and get the muscles ready for the activity you want to do. Over time, your muscles remember how to do certain things, so you can do them without thinking about it.

Answer 4

Specificity

Question 5

Examples: If someone wants to improve endurance, the exercises should focus on aerobic activities like running or cycling.

Answer 5

Principle of Specificity

Question 6

_______ also applies to muscle groups or movements, where exercises must mirror the actual activity to improve performance (e.g., a sprinter working on speed drills).

Answer 6

Specificity

Question 7

is a way to train your body that involves pushing it to work harder than it can right now on purpose.

Answer 7

Principle of Overload

Question 8

We have to put our bodies through more stress fi we want to get stronger and more fit. Using this training principle wil cause long-term changes in our bodies that wil make them work better and let us train at a higher level the next time.

Answer 8

Principle of Overload

Question 9

To improve fitness, the intensity, volume, or duration of exercise must gradually increase ____ ____ This ensures the body adapts and becomes stronger, faster, or more enduring.

Answer 9

Over time

Question 10

Examples: This can be achieved by increasing weights, repetitions, or distance ni cardiovascular exercises.

Answer 10

Principle of Overload

Question 11

stresses the idea that the body needs time to adapt to the demands put on it. Having time to rest as part of the fitness plan helps the body do this.

Answer 11

Principle of Recovery

Question 12

It is a vital to a fitness routine because they allow the body to heal and strengthen itself between workouts. It helps athletes physically and mentally recover.

Answer 12

Principle of Recovery

Question 13

Adequate rest is crucial to allow the body to repair and adapt to the stresses imposed during training. Without proper _______, progress can stagnate, and the risk of overtraining increases.

Answer 13

Recovery

Question 14

_______ includes sleep, rest days, and active _____ like light exercise or stretching. (same ans)

Answer 14

Recovery

Question 15

This principle emphasizes that fitness gains are lost when training stops or decreases in intensity.

Answer 15

Principle of Reversibility

Question 16

Examples: Fitness improvements are lost when demands on the body are lowered. fI you stop exercising, up to 50% of fitness improvements are lost within 2 months.

Answer 16

Principle of Reversibility

Question 17

Each person has different needs, goals, abilities, and limitations. Training programs should be designed ot fit the individual’s unique requirements, considering factors like age, gender, experience level, and health status.

Answer 17

Principle of Individualization

Question 18

Example: Sarah and Tom both want ot improve their fitness, but they have different goals. Sarah’s primary goal is weight loss, while Tom’s goal si ot gain muscle mass. They both have a basic fitness background but have different needs.

Answer 18

Principle of Individualization

Question 19

It supports the idea that you should find different ways to achieve your fitness goals. The ________________ helps you get better at sports in a more consistent way.

Answer 19

Variation

Question 20

Changing the training routine regularly prevents plateaus and reduces the risk of burnout or injury. This could mean altering the type of exercise, intensity, volume, or even the environment ni which the training occurs.

Answer 20

Principle of Variation

Question 21

It keeps the body from adapting too quickly and forces continued improvement.

Answer 21

Principle of Variation

Question 22

Example: You have been doing the same weightlifting routine for months, focusing mainly on bench presses and squats, and you have noticed that your progress has slowed down. You are no longer increasing the weight or seeing improvements ni strength. After several months of bench pressing, you switch ot incline dumbbel presses, which target your upper chest more. You also replace barbell squats with front squats to engage your quads more directly.

Answer 22

Principle of Variation

Question 23

10 Training Methods

Answer 23

Aerobic Training
Strength Training
High-Intensity Interval Training (HIIT)
Plyometric Training
Flexibility and Mobility Training
Endurance Training
Speed and Agility Training
Cross-Training
Periodization
Functional Training

Question 24

Focuses on improving cardiovascular fitness, involving activities that increase heart rate for extended periods.

Answer 24

Aerobics Training

Question 25

Examples: running, swimming, cycling.

Answer 25

Aerobics Training

Question 26

Aims to increase muscle and endurance.

Answer 26

Strength Training

Question 27

Examples: lifting weights, using resistánce bands, or bodyweight exercises.

Answer 27

Strength Training

Question 28

A form of interval training that alternates between short bursts of intense exercise and periods of rest or low-intensity recovery.

Answer 28

High - Intensity Interval Training

Question 29

_______ improves both aerobic and anaerobic capacity in a short period.

Answer 29

High - Intensity Interval Training

Question 30

Examples: Body Weight Exercise, Tabata Workout, Burpee Ladder, Plyometric Exercises.

Answer 30

High - Intensity Interval Training

Question 31

Focuses on explosive movements to increase power.

Answer 31

Plyometric Training

Question 32

Examples: jump squats, box jumps, and bounding.

Answer 32

Plyometric Training

Question 33

It helps athletes with sports requiring quick, powerful movements (e.., basketball, volleyball).

Answer 33

Plyometric Training

Question 34

___________ and _________ exercises improve the range of motion in joints and muscles.

Answer 34

Flexibility and Mobility

Question 35

Examples: static stretching (holding a stretch), dynamic stretching (moving through a range of motion), and yoga.

Answer 35

Flexibility and Mobility

Question 36

Aimed at improving the body's ability to sustain prolonged physical effort.

Answer 36

Endurance Training

Question 37

Examples: long-distance running, cycling, or rowing, long-duration steady-state exercise, and interval training.

Answer 37

Endurance Training

Question 38

Focus on improving quickness,coordination and change of direction.

Answer 38

Speed and Agility Training

Question 39

Examples: sprint drills, cone drills, and ladder drills.

Answer 39

Speed and Agility Training

Question 40

Involves a combination of different training methods to improve overall fitness and prevent burnout or injury.

Answer 40

Cross - Training

Question 41

Examples: a runner might swim on alternate days for active recovery.

Answer 41

Cross - Training

Question 42

a structured method of physical training that involves systematically changing the intensity, volume, and type of exercises over a planned period to optimize performance, prevent overtraining, and achieve peak fitness at specific times, usually aligning with competitions or important events;

Answer 42

Periodization Training

Question 43

focuses on exercises that mimic everyday movements, enhancing the body's ability to perform daily tasks efficiently and safely. This approach emphasizes improving strength, balance, coordination, and flexibility by engaging multiple muscle groups simultaneously.

Answer 43

Functional Training