Question

1. According to the FITT principle, a complete over-all fitness program should consist of about how many strength-training exercises? a. 5 or 6 b.7 or 8 c. 8 or 10

2. Possible signs of overtraining include which of the following? a.chronic fatigue b.chronic muscle soreness c. all of the above

Answer 1

Answer for question 1: option C: 8-10

FITT stands for:

• Frequency: How often you exercise
• Intensity: How hard your workout will be
• Type: What kind of exercises you will do
• Time: How long your workout will last

Strength training FITT guidelines:

• Frequency: Aim for two times per week, with at least one day of rest between strength training sessions. (Strength training can be done on cardiovascular aerobic exercise, or “cardio,” days.)
• Intensity: Start with lower weights, working up to the heaviest weight you can lift for the entire set; aim for muscle exhaustion, which occurs when it is not possible to do even one more repetition with good form because the muscle is too tired.
• Time: Perform each strength training exercise for 8 to 15 repetitions, which equals one set. Do 1 to 2 sets for each muscle group (biceps, triceps, chest, back, quads, hamstrings, etc.).
• Type: lifting free weights, weight machines, sit-ups, push-ups, pull-ups, leg squats, leg lunges, etc.

A well rounded fitness routine includes cardiovascular exercise, strength training exercises, and flexibility exercises.

• Cardiovascular activities include walking, swimming, water aerobics, jogging/running, cycling, stair-climbing, using an elliptical trainer, and taking aerobic classes.
• Strength training exercises consist of using free weights, weight machines, or doing callisthenic exercises such as push-ups or sit-ups. These exercises build strength and endurance in the muscles and joints.
• Flexibility exercises such as yoga and stretching keep muscles and joints flexible and improve joint range of motion.

Strength Training

• Perform a minimum of six-10 separate exercises that train the major muscle groups (chest, shoulders, back, arms, abdomen, hips, and legs).
• Do one-three sets of each exercise. A set is a group of repetitions without stopping.
• Do 10-12 repetitions. Repetitions are the number of times you perform a specific exercise without stopping.
• Work out two to three days per week.
• Perform exercises through a full range of motion.

Answer for question 2: is option C. All the above.

Signs of over training are:

• Persistent muscle soreness
• Elevated resting heart rate
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Loss of motivation
• Insomnia
• Decreased appetite
• Weight loss
• Excessive fatigue
• Metabolic imbalances