Principles

Question 1

What is the stress resf principle?

Answer 1

One day of exercise followed by one day rest. Allow body to recover following a physical work out. Oe else body fail to recover important wnergy and physical resources expended during work out

Question 2

What does adaptation to stress mean?

Answer 2

Different muscle groups are worked out on different days is best. Same muscle group every day= no time for muscle to recover
Too many days pass= back to base line

Question 3

What is the optimal rest period between muscle groups?

Answer 3

48 hours to 72 hours

Question 4

What is progressive Resistance overload?

Answer 4

Gradual load increase as body adapts to new stress

Question 5

What happens in the overload principle?

Answer 5

Muscles require increase in resistance to stimulate new growth and development
Too much over load tissue can cause damage
A 5 % weight increase

Question 6

What is the principle of specifity

Answer 6

It is called SAID
Specific
ADAPTATION
IMPOSED
DEMAND

Question 7

If a specific muscle is exercised in a specific manner… it will adapt to what

Answer 7

The stress imposed on it

Eg marathon runner is for marathons not sprinting

Question 8

What are four variable to consider when setting up a program?

Answer 8

FREQUENCY- number of sessions per week
I-intensity - level of exertion
T- Time length of work out
T-type of exercise or activity

Question 9

Describe FITT
FITNESS COMPONENT
FREQUENCY MOST DAYS OF THE WEEK
DESCRIBE INTENsity , time and type of activity in this case

Answer 9

intensity:
60-90% max HR
50- 85 max VO2 max for for people
40-60%max for unfit people initial

Time: 10 min/ segment progressing to 30 min

Type: whole boal with large muscle groups involved
Eg swimming or jogging

Question 10

Fitness component is Muscular strength that you want to have… how are you going to get it?

Answer 10

Fitt principle states
Frequency:2-4 times a week
Intensity: high resistance 75% max with low reps 1-6
-2-3 sets with long rest between sets
Time: until muscular fatigue achieved
-30-90 min session
-8-10 exercises all major muscle groups
Type- muscular work/ ISOTONIC, concentric, eccentric, isokinetic and isometric exercises
You want isotonic and isokinetic contraction type exercises

Question 11

A marathon runner wants a program for muscular endurance… how do you set him up?
Give exercises2-4 times per week
Intensity: low to moderateresistance with high repitance 10-20
2-3 sets
Time until fatigue achieved
Type : isotonic, concentric, isokinetic contractiin.

Answer 11

Follow your card

Question 12

How do you work out flexibility?

Answer 12

3-7 times per week every other day
Intensity… until mid tension is felt
Perform streches after body is warmed up
Time : 30-69 sec for each stretch per muscle group

5-10 min total time depending on the number of stretches performed
Type of stretch
Static
Pnf or dynamic

Question 13

I want to improve my body composition? How many tomes should i train?
Frequency cardio most days with 2to 5 times a week resistance trsining
Intensity: target 60-70% max hestt rate karbonen
Hypertrophy 8-12reps and 3 sets
Time 30-45 min- 10-12 rep rande enough so last rep is difficult to complete
Type of activity see cardio vascular contioning
Walking, dancing,rowing, cross country skiin, cycling

Answer 13

See first card

Question 14

What is the principle of symmetry?

Answer 14

Refers to the development ofbtge overall balanced development of the body
An overall conditioned person will achieve greater results than with specific development

Question 15

True or false

Muscle aod in support around the joint gives likelihood of injury to the joint?

Answer 15

True

Question 16

As muscle potential force increases so does length snd flexibility

Answer 16

True

Question 17

Cardio to. Routine foes not strengthen heart and lungs less oxygen is distributed to the body

Answer 17

Completely false

Question 18

Waste products are removed faster improving recovery time

Answer 18

True

Question 19

The body should be trained as a a whole unit and should be view as such ehen approaching training

Answer 19

True

Question 20

It is important to keep these in mind when designing a program?

Answer 20

Weight base
Equipment base
Learner etc

Question 21

What is the ceiling principle?

Answer 21

As fitness level increases then strength and endurance increase
At the genetic limit increases become smaller

Question 22

Ceiling principle plateau occurs when?

Answer 22

Limited adaptability
Physiological factirs: lack of sleep, poor diet, outside stressors
Not having a training partner

Question 23

Ceiling principle when dies it happen?

Answer 23

A temporary lay iff
Change in routinr
Or decrese in intensity may be needed to rest the body and get renewed motivation

Intensity of the program should be varied through the year
Avoid constant stress with no change

Question 24

What is the maintenance principle?

Answer 24

Maintaining a reduction in training frequency but intensity and duration must stay the same

Question 25

What is reversibility principle you lose1/3 the rate gained through training
When does detraining occur?

Answer 25

A short time after you stop exercising
10% of strength is lost 8 weeks after training stops
30-40% of muscular endurance is lost also

Question 26

Describe over training?
Factors that csn increas over training
Internal gen health
Personality
Heredataru
Age
Sex
Menses
Mood state
Hen nutrition

Answer 26

General health- intensity of physical training
volume of physicsl training
Social economic, psychological stressor
tenvironemt confitions and time of year

a food intake
Infection
Medication
Tracrl
Sleep

Question 27

What are over training emotional signs?

Answer 27

Nervousness or depression
Inability to relaxc
Desire to skip training session or wuit
A drop in academic performance

Question 28

What are physical signs if over training?

Answer 28

E xtreme soreness and stiffness the next day
A gradual increase i muscle soreness between training session
Un wanted decrease in body weight
Sudden gradual increase in resting rate
Immune system lowered
Loss of appetite
Swelling of the lymph node
Unexplained drop in athletic performancr
Sore joints

Question 29

What fo you fo when you suspect overtraining?

Answer 29

Prevention- suspend training for one or several days ir deceease intensity/ duration