Principles of Training

• What is the recommended introductory physical activity for exercise?

  Walking
• What is the purpose of the recommendations from the Public Health Agency (PHA)?

  To plan and evaluate health-related exercise
• What is the maximum intensity on the Rate of Perceived Exertion (RPE) scale?

  10
• What does an RPE of 10 indicate about a person's exertion level?

  Working flat out and completely out of breath
• How long can a person maintain maximum intensity during exercise?

  10-30 seconds
• What is the RPE intensity range for very hard intensity exercise?

  9
• What type of exercises require an RPE intensity of 150%+?

  Resistance exercises to develop strength
• What does an RPE of 7-8 indicate about a person's exercise intensity?

  Working hard and breathing heavily
• What is the RPE intensity for moderate to vigorous exercise?

  5-6
• What is the recommended RPE intensity for resistance exercises aimed at endurance?

  23%-30M RPE intensity
• How often should flexibility exercises be performed?

  At least three times per week
• What is the minimum duration for vigorous physical activity recommended per week?

  3 hours
• What is the recommended frequency for muscular strength/endurance exercises?

  Three days per week
• What is the FITT principle used for?

  To plan effective physical activity programs
• What does the 'F' in the FITT principle stand for?

  Frequency
• How is intensity measured in the FITT principle?

  Using the rate of perceived exertion (RPE)
• What does the 'T' in the FITT principle refer to?

  Time
• How can workload (WI) be calculated?

  RPE multiplied by time spent
• If a workout has an RPE of 9 for 30 minutes, what is the overall workload?

  $270$
• What does measuring intensity through distances and times help determine?

  The actual effort required for tasks
• What happens if training stops according to the principle of reversibility?

  Fitness levels will decrease
• What is the principle of progressive overload?

  Gradually increasing training intensity
• What does the principle of specificity require in training?

  Focus on important fitness components
• Why is variety important in a training program?

  To avoid boredom and plateauing
• What are the key principles of training represented by the acronym SPORRT?

  • Specificity
  • Progressive Overload
  • Rest/Recovery
  • Reversibility
  • Tedium
• What are the components of physical fitness that should be focused on for health and well-being?

  • Aerobic energy production
  • Muscular strength/endurance
  • Flexibility
• How can one apply the FITT principle to increase physical fitness?

  • Increase frequency of workouts
  • Increase intensity of workouts
  • Increase time spent training
  • Vary types of exercises
• What is the importance of recovery in a training program?

  • Allows muscles to recover
  • Replaces fuel used during workouts
  • Prevents overtraining
• What is the consequence of not maintaining physical fitness through training?

  • Loss of fitness levels
  • Reversal of biological adaptations
• How can variety in exercise help maintain motivation?

  • Reduces boredom
  • Prevents plateauing in fitness
• What is the recommended duration for a vigorous physical activity session?

  • Minimum of 10 minutes at a time
  • 60 minutes minimum for a day
• What types of exercises are recommended for flexibility?

  • Static flexibility exercises
  • Dynamic flexibility exercises
• What is the recommended frequency for aerobic exercises?

  • Minimum of 3 days per week for vigorous activity
  • Minimum of 4 days per week for moderate activity
• What is the significance of the RPE scale in exercise?

  • Measures perceived exertion during workouts
  • Helps individuals gauge workout intensity
• What is the role of muscular endurance/strength exercises?

  • Develops strength in major muscle groups
  • Performed three days per week
• What is the recommended intensity for muscular endurance exercises?

  • Moderate intensity (5/10 RPE)
  • Vigorous intensity (7/10 RPE)
• What is the recommended duration for moderate physical activity?

  • Minimum of 10 minutes at a time
  • Total of 4 hours per week
• What is the significance of the FITT principle in exercise planning?

  • Ensures a balanced approach to fitness
  • Helps tailor programs to individual needs