ARE YOU F.I.T.T?
THE OTHER PRINCIPLES
TRAINING METHODS
TRAINING FACTORS
CHALLENGE ME
100
In designing any type of training program, the basic recipe that is widely used in sport and fitness is the F.I.T.T Principle. What does it stand for?
What is Frequency, Intensity, Type, Time
100
In order for physiological change to occur, the human body must be subjected to greater stresses than the ones to which it is accustomed. What Principle is this?
What is The Principle of Overload
100
Translated, the term literally means "Speed Play"
What is Fartlek or Fartlek Training
100
A person can withstand a drop in core temperature of about 10 C, but a rise of only 5 C. Beyond these levels conditions known as cold stress and heat stress can set in. What is the average Human Core Temperature?
What is 37 C
100
Standing on one leg, (Stork Stance or Tree Pose) close your eyes and hold this position for 1 minute.
What is Stork Stand Test
200
The Canadian Society for Exercise Physiology (CESP), in its report "Personal Plan for Healthy Active Living," recommends this amount as the minimum amount of aerobic sessions a healthy individual should incorporate into their lives.
What is three to five.
200
Also known as the "Use it or Lose it" principle
What is the Principle of Reversibility.
200
Body weight exercises and weight lifting are common forms of this training method.
What is Resistance Training
200
Marathon's held in extremely hot conditions have proven that they can be deadly. The body's ability to regulate its core temperature is known as this.
What is Thermoregulation
200
This is harder than it sounds. Sit on the floor. Now, without worrying about the speed of the movement, stand up with as little assistance from your hands as possible. Fantastic. That’s the whole test! Fail if: you use hands, knees or thighs to support your self.
What is the SRT aka the "Sit Rise Test"
300
The Canadian Society for Exercise Physiology (CESP) recommends no less than ____ minutes of continuous activity.
What is 20 - 60 minutes of continuous activity.
300
This principle describes the fact that an untrained person who adopts a training program is usually able to make significant gains, while a highly trained athlete will make smaller gains with repeated training.
What is The Principle of Diminishing Returns.
300
Also known as stretch-shortening exercises because of its ability to stretch and then shorten the muscles through exercise. Often used to develop strength and power.
What is known as Plyometric Training
300
The air we breathe in not the same throughout the world. What is the difference between air at sea level and air at higher altitudes?
What is "Thinner Air" at higher altitudes. (There is less and less oxygen in the air)
300
This is harder than it sounds. But you will need to have strong glutes and quads to earn these points. Stand 2 inches off the wall. Can you squat until your thighs are parallel to the floor?
What is the wall squat test
400
What method(s) can be used to prescribe aerobic intensity levels within a training schedule.
What is VO2 max, Borg Scale of Perceived Exertion, % of Maximal heart rate & the Karvonen method.
400
This principle rests on the fact that every athlete has a different physical and psychological makeup, which means that every athlete will have different needs when it comes to training.
What is The Principle of Individual Differences
400
This type of training method often divides training periods into three major seasons: The off-season, the pre-season, and the in-season.
What is known as Periodization
400
Stretching is generally divided into three major styles: 1. Ballistic Stretching 2. Static Stretching 3. ______________ What is the name of the 3rd style?
What is called PNF - Proprioceptive Neuromuscular Facilitation
400
Stand at the white line. You are not allowed to take any steps. Using your arms to create momentum, jump as far as you can. This is a test of power.
What is the 8ft standing long jump test.
500
In many sports, some combination of aerobic and anaerobic training is required in a proportion that is governed by the needs of the athlete and the requirements of the sport. Name the three energy systems.
What is ATP-PC system, Glycolysis, The Aerobic System
500
This principle holds that, in order for specific outcomes to occur, training exercises must be specific to those outcomes.
What is known as the Specificity Principle. Or S.A.I.D. = (Specific Adaptation to Imposed Demand)
500
In many endurance sports such as cycling, swimming and running, this is the preferred training method. This method allows the body to become accustomed to lactic acid build-up and anaerobic loads.
What is Interval Training
500
With sophisticated training methods humans have been able to push our bodies to the limit and beyond. This person was the first to run the mile in under 4:00 minutes.
Who is Englishman Sir Roger Bannister
500
The plank hold is often used as a test of core strength. Prove you have a healthy core.
What is the 2 minute plank hold test.
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