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1
Q

What is the Overload Principle

A

1) to improve our fitness the cardiorespiratory and muscular systems must be stressed
2) we can manipulate the variables of INTENSITY of exercise and DURATION OF EXERCISE.

does not mean workouts should be painful or exhausting

2
Q

what are the 4 applications to the overload principle?

A

1) flexibility-stretch farther and longer
2) strength-increase weight loads
3) endurance-perform more repetitions
4) cardiorespiratory-run farther

3
Q

what is the principle of Progression?

A

1) overload increased gradually
2) gradual overload in 1-6 weeks of program
3) steady, progressive overload 6-20 weeks
4) once decided fitness achieved develop maintenance program

ten percent rule: 5) to prevent injury fitness should not be improved 10 percent per week
1 variable

4
Q

what is the principle of specifity

A

1) training that is SPECIFIC to that muscle group
ex shoulder press will not work leg muscles

2) emphasizes importance of VARIED EXERCISES and overall performance
3) type of adaptations that occur in muscle. ex training for muscular STRENGTH will not help muscular ENDURANCE

5
Q

what is the principle of reversibility?

A

1) LOSS of fitness due to INACTIVITY
2) too long between workouts or inconsistent regimen
* if intensity is same. the frequency can go down to maintain fitness

6
Q

what is the principle of recovery?

A

1) 24 hours rest leads to maximum benefits from
exercise

2) failure to rest leads to OVERTRAINING
3) OVERTRAINING leads to chronic fatigue, increased risk of infection and injuries

7
Q

what is the principle of diminishing returns?`

A

1) low physical test leaves lots of room for improvement. high physical abilities leads to low room for improvement.
2) more fitter you become, harder to achieve gains

8
Q

what is important about exercise prescriptions?

A

1) should be unique to individuals needs

2)all exercise routines should include a
A) warm up
B)workout
C) cooldown

9
Q

how long should a warm up be?

A

1) 5-15 minutes

2) low intensity, consisting of similar exercises performed during workout

10
Q

define the FITT principle?

A

F- frequency. 3 times per week
I- intensity.moderate
T- time- 45 minutes
T- type- running

11
Q

why is a cool down important?

A

1) 5-15 minutes similar low intensity workouts following workout
2) low intensity. work same muscle groups

12
Q

How much exercise is enough?

A

1) the threshold is 150 minutes of mvpa a week

A) beneficial to do in smaller doses during day

B) may not stop weight gain