Compare and contrast the differences in a person's cardiovascular fitness between an exercise program that utilizes the progression principle and one that does not.
answer
People who utilizes the progression principle will ensure their exercise program increases in frequency, intensity, time, and type. The changes need to happen gradually in order to ensure they make gains in their fitness program. A person who doesn't utilize the progression principle can still gain health benefits from exercising, but will not continue to improve in cardiovascular fitness.
question
Individuals should participate in __________ exercises to increase cardiovascular endurance.
answer
aerobic
question
Explain how each of the three principles of cardiovascular fitness can lead to injury if they are not adhered to properly.
answer
Overload can lead to injury if a person ignores his or her body's warning signs and continues applying stress to overworked muscles. Progression can easily lead to injury if an exercise program scales too quickly in difficulty. Specificity can contribute to injury if a person doesn't adhere to reasonable and attainable goals and attempts to do too much, too soon.
question
Consider the differences between anaerobic and aerobic exercises. Is one of these exercises more important than the other in an exercise program? Support your answer with examples.
answer
Both types of exercises are important for a person's health. Anaerobic exercises build muscle mass and strength, which is important in maintaining good health. Aerobic exercise build endurance and cardiorespiratory fitness.
question
The human body eventually adapts to similar exercises.
answer
True
question
Mark has been participating in a vigorous exercise routine for the past three months. However, around the start of the third month, he noticed he stopped making gains in his strength and cardiovascular endurance. Recommend two suggestions to Mark that would allow him to continue to improve his strength.
answer
Mark is not experiencing any gains in his strength and endurance because he's not applying the principles of fitness to his exercise routine. First, he needs to ensure he is overloading his muscles every session since his body has adapted to his current routine. Next, Mark needs to make sure his routine is progressing in duration, intensity, frequency, and type. Lastly, he needs to make sure he sets specific goals so he has a roadmap to follow.
question
Briefly construct a 3-week workout routine that incorporates the fitness principle of overload.
answer
Using the overload principle, you should plan on increasing a workout routine every day. The first routine will increase running pace over time. The second routine will increase the distance run every day.
Week 1: run 1 mile with a pace of 10 minutes/miles
Week 2: run 1.2 miles with a pace of 10 minutes/mile
Week 3: run 1.5 miles with a pace of 9.5 minutes/mile
or
Week 1: lift 50lbs for 15 reps
Week 2: lift 55lbs for 15 reps
Week 3: lift 60 lbs for 18 reps
question
Which of the following is NOT an element of progression?
answer
strength
question
How can the principle of overload be applied to a sport, such as tennis or basketball?
answer
The principle of overload can be applied to tennis or basketball by performing particular movements more frequently than normal. This can include taking multiple jumpshots of a similar type, focusing on overhand swings, or ensuring that you sprint down the court instead of walk or jog.
question
Weight lifting is an example of an anaerobic exercise.
answer
True
question
Which of the following is the BEST example of increasing the intensity of a workout?
answer
running one mile faster than normal
question
What effect does increased blood flow have on the body when performing exercises?
answer
delivers more oxygen to the body
question
Anaerobic exercise does not require the body to use any extra oxygen.
answer
True
question
Which of the following is the BEST reason to rest muscle groups between workouts?
answer
It allows the muscles time to heal.
question
Plyometrics can help a person maintain cardiorespiratory fitness.
answer
True
question
An exercise program that lacks specific goals is failing what fitness principle?
answer
specificity
question
The muscular and cardiovascular systems can both be overloaded during exercise.
answer
True
question
Which of the following BEST describes cardiovascular fitness?
answer
the ability of the body to do prolonged work
question
Specificity means an exercise program should have end goals that target specific areas.
answer
True
question
Which of the following is NOT an example of an anaerobic
exercise?
answer
jumping rope
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