Week 2- Principles of Exercise

Question 1

What are the 5 principles of training?

Answer 1

1) Overload principle
2) Progression principle
3) Specificity principle
4) Recuperation principle
5) Reversibility principle

Question 2

What is the overload principle?

Answer 2

• Most common type of principle

- Doing “more than normal” to adapt the body to its new challenges

Question 3

What is the progression principle?

Answer 3

• When the overload should be in a constant progression, not a drastic change instantly.
• Slow, gradual overload increase first 4–6 weeks of a
  program (starter phase)
• Steady, progressive overload increase next 18–20
  weeks

Question 4

What is the specificity principle?

Answer 4

• Must overload for specifically what you want to benefit

- Overload is specific to each body part.

Question 5

What is the reversibility principle?

Answer 5

• Overload principle in reverse

- If you don’t use it, you will lose it

Question 6

What is the recuperation principle?

Answer 6

• Rest is needed to allow body to adapt to exercise

- Without rest, there is an increased risk of overuse injuries, fatigue, and reduced performance.

Question 7

What does an exercise prescription include?

Answer 7

1) Setting short and long term fitness goals
2) Mode of exercise
3) Warm up
4) Primary conditioning period (the workout)
5) Cool down

Question 8

What is the purpose of a warm up ?

Answer 8

1) Increase blood flow
2) Reduce risks of strains and injuries
3) Elevate muscle temperature

Question 9

What are the components of the workout?

Answer 9

1) Workout
2) Mode of exercise
3) Frequency, intensity, time

Question 10

What is the purpose of a cool down?

Answer 10

1) Returns blood to heart
2) Lower body temperature
3) Reduce muscular soreness