power point 2: principles of training and components of fitness

Question 1

Are physical activity levels in canada up to par?

Answer 1

Physical activity levels of Canadians are still too low

According to the 2009 Statistics Canada’s Health Reports, only 52.5% of Canadian adults are moderately active during their leisure time

Question 2

what is physical activity, exercice, physical fitness

Answer 2

Physical activity = any body movement carried out by the skeletal muscles and requiring energy

Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness

Physical fitness = a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

Question 3

how much exercice should kids ages 5-11 and 12-17 get, how much should 18+ get?

Answer 3

• Children aged 5-11 and youth 12-17 should accumulate at least 60 minutes of moderate-to-vigorous intensity of physical activity/day
• Adults aged 18+ should accumulate at least 150 minutes of moderate-to-vigorous intensity of physical activity/week

*also should participate in muscle and bone strengthening activities

Question 4

check slide 6 (degrees of physical activity)

Question 5

what are the 5 health-related components of fitness

Answer 5

1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
2. Muscular strength = the amount of force a muscle can produce with a single maximum effort
3. Muscular endurance = the ability of a muscle or group of muscles to remain contracted or to contract repeatedly
4. Flexibility = the ability to move joints through their full range of motion
5. Body composition = the proportion of fat and fat-free mass
   (muscle, bone, and water) in the body

Question 6

What are the skill related components of fitness

Answer 6

Speed

Power

Agility

Balance

Coordination

Reaction time

Question 7

what are the goals of physical training

Answer 7

The goal of physical training is to produce long term changes and improvements in body’s functioning

Question 8

what are the principles of physical training

Answer 8

• Specificity
• Progressive Overload
• Reversibility
• Individual differences
• All of the rest on the larger principle of adaptation

Question 9

what is the FITT principle of progressive overlod

Answer 9

Frequency—How often
Intensity—How hard
Time—How long (duration)
Type—Mode of activity

Question 10

what is the frequency at which fitness reversis

Answer 10

If you stop exercising, up to 50% of fitness improvements are lost within 2 months

Question 11

what are the guidelines for training

Answer 11

Train the way you want your body to change

Train regularly

Get in shape gradually; do not over-train

Warm up before exercise

Cool down after exercise

Exercise safely

Vary your activities

Train with a partner

Train your mind and emotions

Fuel your activity appropriately

Have fun

Keep your exercise in perspective

Question 12

study FIIT table