FITT Principles
What does the FITT principle stand for?
Frequency, Intensity, Time and Type
A physiologic adaptation to aerobic conditioning in untrained individuals will result in a/an ________ in resting heart rate and a/an ________ in exercise heart rate at a submaximal effort.
Decrease, decrease
What can cause an error in the BIA reading for body composition
Body Hydration
Which outcome is MOST likely when performing a safe and effective resistance training program two to three times per week for three months?
Muscle hypertrophy
The best type of stretch to include in a warm-up for walking or cycling is
Dynamic
Is a person who jogs 2x a week for 30 mins able to achieve a healthy level of physical fitness?
No
Which of the following breathing recommendations is MOST appropriate for strength training?
Clients should never hold their breath
A group of muscle fibers and the motor neuron that innervates these fibers is known as a
Motor Unit
Which type of warm-up has been shown to decrease strength and endurance performance?
Static stretching
For an individual to induce adaptation and obtain further benefits of exercise, which of the following principles must be incorporated?
Progressive Overload
What does a well-made FITT principle produce?
Overload, Progression, and Specificity
Which of the following hormones is released by the kidneys in response to an ascent to altitude?
Erthyopoiteon
During the concentric phase of extension at the knee joint, the ____ works as the agonist and the ____ works as the antagonist.
Quadriceps, Hamstrings
The ideal resistance training repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history, would be
8 to 12 reps, for one to two sets, two to three times per week
Which of the following strategies can enhance strength training when no further progress is being made?
Periodically varying the exercises
How do you find your intensity rate (in a lab setting)?
220 - age = y → y*(0.85) = max HR, y*(0.65) = min HR
The negative effects of a lower metabolic rate include?
Higher body weight
What strategy can enhance strength training when no further progress is being made?
Periodically varying Exercises
A client comes to you wishing to train for a half marathon. By prescribing running to your client, you are adhering to which of the following principles?
Specificity of training
The PNF technique known as hold-relax begins with passive movement of the limb to a point of resistance, then the limb is held in that position for a couple of seconds, followed by a submaximal __________________ contraction of the target muscle.
Isometric
What is the FITT principle for Cardiovascular Endurance?
2-4 times a week, 60-85% Target HR, 20-60mins, Aerobic
A chronic benefit of regular cardiovascular exercise?
Increased exercise threshold for the onset of disease signs and symptoms
You are working with a client who weighs 180 lbs with a body fat percentage of 20%. What will his approximate weight be when he reaches his goal of 15% body fat, assuming that his lean body mass remains constant?
169 lbs
The muscles that are strengthened by dumbbell shrugs are the
Levator scapulae and upper trapezius
During a treadmill workout at 2.5 mph, your 45-year-old male client who exercises on a regular basis starts to have an abnormally uncomfortable awareness of breathing. You should:
Stop the exercise session, and refer him to his physician.