Fitt lesson

Question 1

The _______ is a framework for creating exercise plans

Answer 1

FITT principle

Question 2

. It can be used by anyone to improve health, from beginners to elite athletes.

Answer 2

FITT principle

Question 3

What does FITT mean?

Answer 3

Frequency, Intensity, Time, and Type

Question 4

____,_____,__, and ____ can be prescribed to people to improve health.

Answer 4

Frequency, Intensity, Time, and Type

Question 5

_____ refers to how often you exercise.

Answer 5

Frequency

Question 6

For example, if you are targeting cardiorespiratory endurance at a moderate intensity, the ____ is 3-5 days, whereas vigorous intensity is 3 days.

Answer 6

frequency

Question 7

_____ refers to how hard you work during exercise.

Answer 7

Intensity

Question 8

How to measure intensity: (2)

Answer 8

1. Perceived level of exertion
2. Heart rate

Question 9

Intensity can be classified as either ________ or _______

Answer 9

moderate or vigorous.

Question 10

Examples of intensity is_

Answer 10

RPE Scale (Rate of Perceived Exertion)

Question 11

6 stages in RPE Scale

Answer 11

1. Very Light Acitivity
2. Light Activity
3. Moderate Activity
4. Vigorous Activity
5. Very Hard Activity
6. Maximal Effort

Question 12

If you can talk and sing without puffing, you’re exercising at a low level.

Answer 12

Very Light Activity (1)

Question 13

Feels like you can maintain for hours, easy to breathe and carry on a conversation.

Answer 13

Light Activity (2-3)

Question 14

If you can comfortably talk but not sing, you’re doing moderate-intensity activity. Breathing heavily but still able to hold a short conversation.

Answer 14

Moderate Activity (4-6)

Question 15

Borderline uncomfortable, short of breath, can speak a sentence.

Answer 15

Vigorous Activity (7-8)

Question 16

Very difficult to maintain exercise intensity, can barely breathe, and speak only a few words.

Answer 16

Very Hard Activity (9)

Question 17

Feels almost impossible to keep going, completely out of breath, unable to talk, cannot maintain for more than a very short amount of time.

Answer 17

Maximal Effort (10)

Question 18

_______ refers to the duration of each exercise.

Answer 18

Time

Question 19

The FITT principle recommends at least ____ minutes of moderate exercise or ____minutes of high-intensity exercise each week.

Answer 19

150
75

Question 20

You can break this up into multiple sessions, such as ___minutes of moderate exercise or __ minutes of intense exercise a day.

Answer 20

30
15

Question 21

For weight loss, you may need to exercise for longer, such as at least ____ minutes of moderate weight-bearing exercise.

Answer 21

40

Question 22

For muscular strength, time is often measured as a number of _____ and _

Answer 22

sets and reps.

Question 23

_____refers to the specific kind of exercise you do to achieve the goals you have set.

Answer 23

Type

Question 24

There are four major types of exercise you should know: a________

Answer 24

erobic
anaerobic
strength
flexibility.

Question 25

_______ is a type of moderate-intensity physical activity an individual can sustain for an extended period.

Answer 25

Aerobic exercise

Question 26

_______ means in the presence of oxygen.

Answer 26

Aerobic

Question 27

Example of aerobic exercise:

Answer 27

jogging, swimming, or aerobic dance.

Question 28

________ is performed at such a high intensity that it is only done in short quick bursts.

Answer 28

Anaerobic exercise

Question 29

Anaerobic means without oxygen.

Answer 29

Anaerobic

Question 30

Example of Anaerobic Exercise

Answer 30

For example: sprinting, powerlifting, or a HIIT workout.

Question 31

______ are designed to improve both muscular strength and endurance.

Answer 31

Strength exercises

Question 32

Example of Strength exercise

Answer 32

For example: weight training, resistance bands, and bodyweight exercises.

Question 33

________ improve the range of motion of any given joint or series of joints.

Answer 33

Flexibility exercises

Question 34

Example of Flexibility Exercise

Answer 34

For example: stretching, yoga, and Pilates.