Principles of Fitness Training
What is the principle of program design that states some people adapt quickly, others slowly, to the same training?
Individuality
Client's answers to questions such as "Age" and "Skill Level" should be considered when designing an Individualized Training Program?
True/False
True
These two factors influence body composition
What are nutrition and physical activity.
This type of exercise is defined by the exertion of force against an immovable object, and is considered a static contraction.
What is Isometric Exercise.
Training for more than one sport or activity at a time, is called?
Cross-Training
This principle states that an increased workload must be placed on the body to make improvements.
What is the principle of overload.
In people new to strength training, muscle strength increases soon after training begins are due to an increase in Contractile Proteins.
True/False
False
More Contractile Proteins (Actin and Myosin) is one cause of muscle________________.
Hypertrophy
The Equation Force x Distance, divided by time (F x D/T) is a measure of a client's?
Power
This type of training intersperses exercise and rest in an endless variety of ways and can be used with any sport or physical pursuit?
Interval training
This principle states that programs should be designed to meet specific goals
What is the principle of specificity.
The FITT Formula represents a basic consideration of any exercise program. Explain the components of the FITT formula
Frequency Intensity Time Type
This method for measuring body composition is defined by the following equation Height in meters squared divided by weight in kilograms
What is BMI - Body Mass Index
What three ways can Training Intensity typically be monitored during workouts:
1. Heart Rate
2. Metabolic Equivalents (METs)
3. ?
Rating of Perceived Exertion (RPE)
This type of training is also called Speed-Play training, and is a hybrid of continuous training and interval training?
Fartlek Training
This principle state that inactivity leads to a gradual erosion of benefits achieved.
What is the principle of reversibility.
Endurance athletes can optimize training benefits by performing _______% to ________% of their total training as High-Intensity Interval Training (HIIT) and conduct the majority of the remaining training at low intensities.
10% to 15%
The four components of Energy Output are:
1. Resting metabolic Rate
2. Thermic Effect of Food
3. Energy Efficiency
4. ?
Physical Activity and Energy Expenditure
For Strength and Power Gains, use Higher loads of resistance (e.g., > than _____% of 1 repetition max), with fewer reps and sets (e.g., ______ sets of _____ reps).
80, 3, 8
This type of training involves a stretching/eccentric contraction of the muscle/s, followed by a shortening/concentric contraction of the muscle/s and is commonly used in athletes who are trying to improve Power and Speed?
Plyometric Training
What type of training can be done to improve the muscle's ability to function as shock absorbers to help prevent Landing-Related Injuries and cope with high external loads
Eccentric Training
It is preferable to to train only one arm or leg at time, which requires the engagement of the core muscles for stabilization.
True/False
True
The Energy the body uses to digest and absorb food and to synthesize new molecules is called the?
Thermic Effect of Food
The highest rate of Muscle Growth in response to Strength Training is about ____% per week in Muscle Mass?
1%
This type of training uses throwing, jumping, and striking movements to avoid deceleration of weight and thereby augment neuromuscular power?
Ballistic Training