PE Q2

• What are the three principles of training?

  Overload, Progression, Specificity
• What does the Overload Principle entail?

  Doing more than normal for improvement
• What is the purpose of extending the workload?

  To enable long-term adaptations in performance
• Why should the adapted workload be continually increased?

  To ensure ongoing improvement over time
• What happens if overload increases rapidly?

  It may lead to injury or muscle damage
• What is the consequence of increasing workload slowly?

  Improvement in fitness is unlikely
• What does the Principle of Progression emphasize?

  The need for correct rest and recovery
• What can continual stress on the body lead to?

  Exhaustion and injury
• Why is it risky to train hard all the time?

  It can lead to overtraining and decreased fitness
• What does the Principle of Specificity state?

  Specific exercises develop specific body parts
• How does specificity apply to athletes?

  A cyclist should train in cycling
• What happens to muscle development if activity ceases?

  It will be reversed
• What does the detraining effect imply?

  Benefits last only with continuous training
• What is the recommended frequency for health-related fitness?

  Three to five times a week
• What does frequency depend on?

  Workout type, intensity, fitness level, goals
• What are the cardio guidelines for improving health?

  Moderate exercise five days or intense three days
• What is the suggested frequency for strength training?

  Two to three non-consecutive days a week
• How is intensity measured during physical activity?

  By monitoring heart rate or pulse rate
• What is the recommended intensity for steady-state cardio?

  Moderate intensity
• What should the intensity be for interval training?

  High intensity for shorter periods
• How is intensity monitored in strength training?

  By workload, weight lifted, repetitions, sets
• What is the suggested duration for cardio exercise?

  30 to 60 minutes
• How long should a beginner start with cardio workouts?

  15 to 20 minutes
• What is the duration for interval training workouts?

  Around 20 minutes to half an hour
• How long should strength training workouts last?

  Up to an hour for total body workouts
• What does 'type' refer to in the context of exercise?

  The specific physical activity selected
• What type of exercise improves arm strength?

  Exercises targeting triceps and biceps
• What are examples of aerobic activities?


  Walking, swimming, jogging, dancing
• What is the purpose of warm-up exercises?

  To prepare the body for physical activity
• What is the recommended duration for a warm-up?

  At least 5 to 10 minutes
• What should conditioning exercises include?

  Aerobic, resistance, neuromuscular activities
• What is the purpose of cool-down exercises?

  To gradually lower heart rate after exercise
• What is the recommended duration for cool-down exercises?

  At least 5 to 10 minutes
• What is the recommended duration for stretching exercises?

  At least 10 minutes
• What is the Activity Pyramid?


  A guide for engaging in physical activity
• Why is engaging in moderate to vigorous physical activity important?

  It promotes good health and fitness
• What defines aerobic exercise?

  Activity that increases heart rate and breathing
• What are the benefits of regular aerobic exercise?

  Strengthens heart, lungs, and cardiovascular system
• What is the apical site for measuring heart rate?

  At the apex of the heart
• Where is the carotid pulse site located?

  Beside the larynx