UNIT 7: FITT

Question 1

”3 by 5” Approach for strength, speed and power

Answer 1

Question 2

Dose Response Relationship

Answer 2

Question 3

FITT - Hypertophy

Answer 3

Question 4

FITT - Strength

Answer 4

Question 5

FITT - Endurance

Answer 5

Question 6

Weight machines vs free weights

Answer 6

Resistance is provided by both types

Exercise machines
- Safer, convenient, and easy to use

Free weights
- Require more care, balance, and coordination
- Strength transfers to daily activities

Question 7

Static (isometric) exercise

Answer 7

muscle contraction without a change in the length of the muscle

Question 8

Dynamic (isotonic) exercise

Answer 8

muscle contraction with a change in the length of the muscle

Question 9

Concentric contraction

Answer 9

muscle applies force as it shortens

Question 10

Eccentric contraction

Answer 10

muscle applies force as it lengthens

Question 11

Constant resistance

Answer 11

constant load throughout a joint’s range of motion

Question 12

Variable resistance

Answer 12

changing load to provide maximal resistance throughout a joint’s range of motion (chains/bands)

Question 13

Eccentric loading

Answer 13

placing load on a muscle as it lengthens

Question 14

Plyometrics

Answer 14

sudden eccentric loading and stretching followed by a concentric contraction

Question 15

Speed loading

Answer 15

moving a load as rapidly as possible

Question 16

Isokinetic exercise

Answer 16

exerting force at a constant speed against an equal force

Question 17

Free weights (FW) vs machine
weights (MW) vs calisthenics

Answer 17

FW: more taxing (usually done standing), stabilization required, more control and coordination needed, various angles and grips, better transfer to tasks, closed kinetic chain.

MW: safer, spotter not needed, isolate movements

Calisthenics: body weight, full ROM, progressions (no equipment needed), circuit training

Question 18

Hip dominant exercises
(hip more flexed)

Answer 18

• Deadlift (conventional/traditional)
• Hip thrusts/bridges
• Romanian deadlift (stiff leg/RDL: hip hinge focus)
• Good mornings
• Single leg romanian deadlifts
• Cable pull-throughs
• Low/high bar back squats
• High box step ups

You would choose these for more glute development. The torso will be angled more and the tibia will be more vertical

Question 19

Knee dominant exercises
(knee more flexed)

Answer 19

• Lunges (forward and reverse)
• Leg press
• Low box step ups
• Squats (overhead, front), also Bulgarian split, goblet and pistol squats
• Sumo deadlift

You would choose knee dominant if you are working on quad development. The torso is more vertical and the tibia more angled.

Question 20

Exercise Prescription (types)

Answer 20

Whole Body: Alternate lower body and upper body (ant./post.)

Isolate body parts: ie. legs, arms, chest, back

Agonist and Antagonists Consider:

• Bilateral exercises progressing to unilateral
• Push/Pull (symmetry): vertical or horizontal plane
• Rotational and anti-rotational

Question 21

Push pull exercise combinations

Answer 21

Question 22

Order of exercises

Answer 22

• Multi-joint exercises precede single-joint exercises
• Higher intensity exercises precede lower intensity Exercises

Question 23

Tempo

Answer 23

lifting velocity or cadence

Concentric: Mod to high speeds of 1-2 secs
Eccentric: 1-2 secs on the eccentric (down) phase

Hypertrophy: Slower - Under Control
Power: Faster

Written as: 1-1-3 or concentric-isometric-eccentric