Principles of Exercise Training

Question 1

How is physical activity classified?

Answer 1

by purpose

Question 2

What types of physical activities are there?

Answer 2

• occupational
• transport-related
• household
• recreational

Question 3

What is the TRANSTHEORETICAL MODEL?

Answer 3

1. pre-contemplation stage
2. contemplation stage
3. preparation stage
4. maintenance stage

Question 4

What happens in the PRE-CONTEMPLATION STAGE?

Answer 4

person doesn’t recognize their unhealthy habits

Question 5

What happens in the CONTEMPLATION STAGE?

Answer 5

• person recognizes their unhealthy habits

- becomes dedicated to thee idea of adapting positive changes

Question 6

What happens in the PREPARATION STAGE?

Answer 6

person prepares to start new behavior

Question 7

What happens in the MAINTENANCE STAGE?a

Answer 7

person can sustain their new, healthy behavior for 6 months or more

Question 8

What are the PRINCIPLES OF EXERCISE TRAINING?

Answer 8

• overload
• progression
• specificity
• individuality
• reversibility

Question 9

What is OVERLOAD?

Answer 9

the human body must work harder than what it’s used to in order for it to change and adapt

Question 10

What does overload imply?

Answer 10

exercise is a controlled form of stress that stimulates the body to grow stronger

Question 11

What is PROGRESSION?

Answer 11

the human body should experience a gradual increase in workload

Question 12

What is SPECIFICITY?

Answer 12

the human body adapts specifically to the workload it experiences

Question 13

What does specificity imply?

Answer 13

improvements in fitness level are dependent on the activities the person performs

Question 14

What is INDIVIDUALITY about?

Answer 14

everyone’s rate of adaptation differs

Question 15

What does individuality emphasize?

Answer 15

the need for individual-specific programs

Question 16

What is REVERSIBLIITY about?

Answer 16

all adaptations are reversible

Question 17

What is the PRINCIPLE OF DISUSE?

Answer 17

rest is required to recover but too much rest is counter-productive

Question 18

What are the GUIDELINES for exercise training?

Answer 18

1. short-term and long-term performance goals
2. realistic goals
3. specific goals
4. fitness contract

Question 19

How long are SHORT-TERM GOALS?

Answer 19

6-8 weeks

Question 20

How long are LONG-TERM GOALS?

Answer 20

6 months and above

Question 21

What are REALISTIC GOALS?

Answer 21

goals that are attainable in a given time period

Question 22

What is a FITNESS CONTRACT?

Answer 22

• a concrete commitment

- visual reminder of goal

Question 23

What does a fitness contract do?

Answer 23

strengthens resolve and motivation

Question 24

What are SMARTER goals?

Answer 24

• specific
• measurable
• attainable
• realistic
• time
• exciting
• recorded

Question 25

What is PRE-PARTICIPATION SCREENING for?

Answer 25

ruling out exercises that clash with medical conditions

Question 26

How does one evaluate themselves?

Answer 26

by testing their limits

Question 27

What is does an EXERCISE PROGRAM DESIGN include?

Answer 27

an assessment to provide relevant info on health risks, physical limitations, and weaknesses

Question 28

What does FITT help you do?

Answer 28

sculpt one’s body in the best way possible

Question 29

What does FITT stand for?

Answer 29

• frequency
• intensity
• time
• type

Question 30

What does FREQUENCY refer to?

Answer 30

• time of day

- amount of times per week

Question 31

What is the recommended number of times one should exercise per week?

Answer 31

2-5

Question 32

What does TIME refer to?

Answer 32

duration of workout and recovery