The Principles And Variables Of Fitness In An Exercise Programme

Question 1

What is meant by Specificity?

Answer 1

Any change or adaptation in the body’s muscles, organs and systems will be very specific to the type of training undertaken.

Question 2

What is meant by Progressive overload?

Answer 2

To bring about any adaptation the body will have to work a little harder than it is use to.

Question 3

What is meant by Reversibility?

Answer 3

Improvements in fitness can be maintained by regular exercise and activity. If training stops the benefits gained will gradually decline.

Question 4

What is meant by Adaptability?

Answer 4

The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected.

Question 5

What is meant by Individuality?

Answer 5

There are many factors that will affect an individuals training potential

• Age
• Gender
• Body type
• Heredity
• Muscle fibre type
• Range of motion
• Strength
• Cardiovascular fitness

Question 6

What is meant by Recovery time?

Answer 6

Rest and recovery time is essential to prevent overtraining.

Question 7

What is meant by Frequency?

Answer 7

How often the activities will be performed.

Question 8

What is meant by Intensity?

Answer 8

How hard the activities will be.

Question 9

What is meant by Time?

Answer 9

How long the activities will be performed.

Question 10

What is meant by Type?

Answer 10

The specific activities that will be performed e.g. strength, endurance, walking, running, pilates.

Question 11

How would you modify the FITT principles to progress flexibility?

Answer 11

Use of more challenging stretch positions.

Question 12

How would you modify the FITT principles to progress muscular strength and endurance?

Answer 12

Strength – higher resistance, lower repetitions

Endurance - lower resistance, higher repetitions

Question 13

How would you modify the FITT principles to progress cardiovascular fitness?

Answer 13

Increase the intensity of the aerobic training.

Question 14

When and how would you regress a training programme?

Answer 14

When:

• A holiday or a break from training
• Period of fitness
• Progression or worsening of a chronic health condition
• The individual is unable to cope

How:

• Reduce frequency of training
• Reduce resistance and repetitions
• Reduce working heart rate level
• Reduce total workout time
• Reduce impact

Question 15

How would you adapt an exercise programme using the FITT principles?

Answer 15

Frequency-how often the activity will be performed

Intensity- how hard the activity will be

Time - how long the activity will be performed

Type of training-specific activities that will be performed

Question 16

What effect will speed of exercise have on posture, alignment and intensity?

Answer 16

Faster exercise speed increases intensity, increases potential for injury risk, increases potential for improper posture and alignment.

Question 17

Give an example of how gravity will affect exercise?

Answer 17

Weight-bearing exercises fully utilise resistance of gravity as a resistance.

Question 18

Give an example of how changing the length of levers will affect exercise?

Answer 18

A box press-up offers less leverage and move less body weight than a full press-up.

Question 19

Give an example of how changing the resistance will affect exercise?

Answer 19

Variating resistance during exercise will improve muscular strength and endurance

Question 20

What is the differences between programming exercise for physical fitness and health?

Answer 20

Health – health benefits can be gained by physically active throughout the day on most days minimum of 150 mins of moderate intensity every week.

Physical fitness – to improve one or more components of physical fitness exercise needs to be structured and planned more specifically using the FITT principles.