Principles of Exercise

State Standard: Exercise Physiology

Indicators: 800.40.02.c. Defend the relationship between improved health related fitness and the principles of overload, progression, specificity, regularity, and individuality.

Exit Outcomes:Examine the principles of exercise (Overload, Progression, Specificity)

Grading:28 Total Points

Directions: On your own, circle the correct response for each of the following 8 questions about principles of exercise. (2 points each)

  1. When you reach your initial goal for improved physical fitness, you should apply the principle of progression to safely adjust your work out plan to continue fitness improvement by:
  2. Increasing the intensity of your workout.
  3. Increasing the number of rest days per week.
  4. Keeping your workout the same.
  5. Work out at a lower intensity.
  1. What is the term that refers to the number of times an exercise is performed?
  2. Intensity
  3. Specificity
  4. Repetitions
  5. Frequency
  1. When muscular endurance is built from exercising the specific parts of the body, it is referred to as:
  2. Fitness testing
  3. Specificity
  4. Progression
  5. Regularity
  1. One group of repetitions is called:
  2. Sets
  3. Resistance
  4. Overload
  5. Frequency
  1. If a student is exercising most days and realizes that inactivity will lead to a loss of physical benefits, they understand the concept of______.
  2. Overload
  3. Time
  4. Individuality
  5. Regularity
  1. When the weights and repetitions that you choose begin to feel too easy, then you gradually add a bit more weight, or begin doing more repetition. You are demonstrating which principle?
  2. Overload
  3. Progression
  4. Specificity
  5. Resistance
  1. Any exercise that causes muscles to contract against an external resistance would be considered______.
  2. FITT
  3. Overload
  4. Progression
  5. Resistance Training
  1. It is important to recognize that everyone has their own______. They begin at their own personal level of fitness, have their own goals and objectives for physical activity and fitness, and they have different genetic potential for change.
  2. Regularity
  3. Intensity
  4. Individuality
  5. Specificity

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Understanding the Principles of Exercise

Directions: Use the definitions provided to write well developed sentences for each question asked.

(12 points)

For the following questions pretend that you ride a stationary bike 3 times per week for 30 minutes.

  1. What could you do to add progression to the stationary bike workout? (4 points)

______

______

______

  1. Biking requires cardiovascular endurance. There are 2 days in which you do not bike. Use the principle of specificity to explain what things you might do for the remaining 2 days of the school week to continue your workout. (4 points)

______

______

  1. How could you safely apply the Overload Principle to this workout? (4 points)

______

______

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