Training Principles Flashcards
________ _________, ___________, ______, and _____ ____________ are necessary for improvement
Quality practice, dedication, time, and right equipment
training principles help to
Design workouts, improve physical fitness, and achieve short-term and long-term personal fitness goals
SPORT
Specificity, Progression, Overload, Reversibility, Tedium
Specificity
Exercise, activity, or workout that targets specific training needs; applicable to body parts or fitness areas
Progression
Increase both duration and intensity of pysical activity gradually over time
Overload
Working your body harder than usual to improve how it functions- forces muscles and body systems to adapt
- muscles contract more, which increases their size
- muscle cells develop more mitochondria
Reversibility
Taking a break in exercise routine, causing fitness and skill level to decline/reverse
- when muscles go unused for a period of time, they shrink and weaken in a process called atrophy
Tedium
Include a variety of activities in workouts to avoid boredom and overuse injuries
FITT
Frequency, intensity, time, type
Frequency
How often you perform an activity (3-5 days a week
-allow the body to rebuild and repair and find a balance that provides enough overload stress but also enough time to heal and avoid injury
Intensity
Measure of amount of work body does during activity
- high intensity workouts keep you breating harder and sweating more
- find a balance with enough intensity to overload body, but not cause injury or force workout to be cut short
Time
Length or duration of exercise, depending on type and intensity
Gradually increase time as training progresses
Type
Type of activity- choose type of exercise based on desired fitness result with goal(s) in mind
Hypertrophy
Growth and strengthening of muscles; stimulated by overload
For increasing aerobic fitness level, it is best to have _________ periods of exerciseat a ________ rate of intensity
Longer periods of exercise; lower intensity
_____________ occurs when you do too much too fast
Overstraining
Have time to recover between workouts
If you experience muscle soreness for more than __ days, ________ activities
2; reduce
Laura researched and designed a training program to help her increase her cardiovascular fitness. Unfortunately, after three months, she has still made no progress in her goals. What is the best thing for Laura to do next? (3 points)
Give up on her program and find something new because it is not working
Immediately increase the duration of her workouts to see more progress
Evaluate and adjust her choice of activities, frequency, duration, and intensity
Significantly increase the intensity of her workouts to work her body much harder
Evaluate and adjust her choice of activities, frequency, duration, and intensity
Bethany walks on the treadmill at least four times per week to maintain her cardiovascular health. Lately, she has been finding excuses not to exercise and is starting to miss one or two sessions each week. How can she apply the SPORT principles to get her workouts back on track?
She can focus on progression by walking slower for fewer minutes on the treadmill.
She can take a break from walking for a few weeks in order to prevent reversibility.
She can start to lift weights while walking on the treadmill to increase specificity.
She can explore other types of physical activity to combat the tedium of her workout.
She can explore other types of physical activity to combat the tedium of her workout
Trey’s family has been walking together for 20 minutes at least three days per week for the past four weeks. They already have so much more energy, and they want to continue to improve. How could Trey’s family apply the FITT principles to make their walking routine more effective?
Add push-ups to their routine
Replace one walk with a bike ride
Add an extra day of walking each week
Wear new shoes to walk faster
Add an extra day of walking each week
Declining skill or fitness level from taking a break from exercise is formally referred to as
progression
specificity
overload
reversibility
Reversibility
After my broken arm healed and my cast was removed, I found that my muscles had atrophied and it was difficult to use them in the same way I had before my injury.
This statement refers to which of the SPORT training principles?
Specificity
Progression
Overload
Reversibility
Reversibility
