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Flashcards in Training Principles Deck (22)
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1

________ _________, ___________, ______, and _____ ____________ are necessary for improvement

Quality practice, dedication, time, and right equipment

2

training principles help to

Design workouts, improve physical fitness, and achieve short-term and long-term personal fitness goals

3

SPORT

Specificity, Progression, Overload, Reversibility, Tedium

4

Specificity

Exercise, activity, or workout that targets specific training needs; applicable to body parts or fitness areas

5

Progression

Increase both duration and intensity of pysical activity gradually over time

6

Overload

Working your body harder than usual to improve how it functions- forces muscles and body systems to adapt
-muscles contract more, which increases their size
-muscle cells develop more mitochondria

7

Reversibility

Taking a break in exercise routine, causing fitness and skill level to decline/reverse
- when muscles go unused for a period of time, they shrink and weaken in a process called atrophy

8

Tedium

Include a variety of activities in workouts to avoid boredom and overuse injuries

9

FITT

Frequency, intensity, time, type

10

Frequency

How often you perform an activity (3-5 days a week
-allow the body to rebuild and repair and find a balance that provides enough overload stress but also enough time to heal and avoid injury

11

Intensity

Measure of amount of work body does during activity
-high intensity workouts keep you breating harder and sweating more
-find a balance with enough intensity to overload body, but not cause injury or force workout to be cut short

12

Time

Length or duration of exercise, depending on type and intensity
Gradually increase time as training progresses

13

Type

Type of activity- choose type of exercise based on desired fitness result with goal(s) in mind

14

Hypertrophy

Growth and strengthening of muscles; stimulated by overload

15

For increasing aerobic fitness level, it is best to have _________ periods of exerciseat a ________ rate of intensity

Longer periods of exercise; lower intensity

16

_____________ occurs when you do too much too fast

Overstraining
Have time to recover between workouts

17

If you experience muscle soreness for more than __ days, ________ activities

2; reduce

18

Laura researched and designed a training program to help her increase her cardiovascular fitness. Unfortunately, after three months, she has still made no progress in her goals. What is the best thing for Laura to do next? (3 points)


Give up on her program and find something new because it is not working

Immediately increase the duration of her workouts to see more progress

Evaluate and adjust her choice of activities, frequency, duration, and intensity

Significantly increase the intensity of her workouts to work her body much harder

Evaluate and adjust her choice of activities, frequency, duration, and intensity

19

Bethany walks on the treadmill at least four times per week to maintain her cardiovascular health. Lately, she has been finding excuses not to exercise and is starting to miss one or two sessions each week. How can she apply the SPORT principles to get her workouts back on track?

She can focus on progression by walking slower for fewer minutes on the treadmill.

She can take a break from walking for a few weeks in order to prevent reversibility.

She can start to lift weights while walking on the treadmill to increase specificity.

She can explore other types of physical activity to combat the tedium of her workout.

She can explore other types of physical activity to combat the tedium of her workout

20

Trey's family has been walking together for 20 minutes at least three days per week for the past four weeks. They already have so much more energy, and they want to continue to improve. How could Trey's family apply the FITT principles to make their walking routine more effective?

Add push-ups to their routine

Replace one walk with a bike ride

Add an extra day of walking each week

Wear new shoes to walk faster

Add an extra day of walking each week

21

Declining skill or fitness level from taking a break from exercise is formally referred to as

progression

specificity

overload

reversibility

Reversibility

22

After my broken arm healed and my cast was removed, I found that my muscles had atrophied and it was difficult to use them in the same way I had before my injury.

This statement refers to which of the SPORT training principles?

Specificity

Progression

Overload

Reversibility

Reversibility