General Principles
This principle states that exercise adaptations are specific to the type of activity performed.
What is specificity of training?
This 'F' represents how often exercise is performed.
What is frequency?
The ability of the cardiovascular and respiratory systems to supply oxygen during exercise.
What is cardiorespiratory endurance?
This type of muscle action occurs when the muscle shortens.
What is concentric contraction?
Stretching where a muscle is held in a fixed position.
What is static stretching?
This principle refers to gradually increasing the amount of work to improve fitness.
What is progressive overload?
This 'I' refers to how hard the exercise is performed.
What is intensity?
The recommended minimum days per week for moderate-intensity aerobic exercise.
What is 5 days per week?
This type of muscle action occurs when the muscle lengthens under tension.
What is eccentric contraction?
Stretching involving rapid bouncing movements.
What is ballistic stretching?
This principle explains the loss of fitness gains when exercise stops.
What is reversibility?
This 'T' represents how long each session lasts.
What is time (duration)?
The typical recommended duration of moderate exercise per session.
What is about 30 minutes?
The recommended repetition range for improving strength in clinical populations.
What is 8–12 repetitions?
This advanced stretching technique involves contraction followed by relaxation.
What is proprioceptive neuromuscular facilitation (PNF)?
These are the three key tenets used in developing an exercise prescription.
What are specificity, progressive overload, and reversibility?
This 'T' refers to the mode or kind of exercise performed.
What is type?
This intensity range is commonly used to improve aerobic capacity.
What is 50%–85% of VO2 reserve?
This guideline suggests working large muscle groups before smaller ones.
What is proper exercise sequencing?
This method uses heart rate reserve to determine training intensity.
What is the Karvonen method?
These psychological and social factors influence adherence to exercise programs.
What are psychosocial considerations?
These three variables are often combined to determine total exercise volume.
What are frequency, intensity, and duration?
This term describes the plateau effect when increasing exercise volume yields diminishing returns.
What is the dose-response relationship?
This scale is used to measure perceived exertion during exercise.
What is the Borg RPE scale?
This type of training alternates high-intensity bouts with recovery periods.
What is interval training (HIIT)?