45. What does the acronym FITT stand for?
A Frequency, Intensity, Time, Type
B. Factual, Interesting, Tactile, Tangible
C. Friendly, Inclusive, Teachable, Testable
D. Feasibility, Interpretability, Trainability, Transferability
46. Reverse pyramid training has the lifter begin with the heaviest weight they can move for
A one repetition.
B. two to four repetitions.
C. five to six repetitions.
D. eight to ten repetitions.
47. Tempo is the rhythm with which the load is moved during a repetition, and affects which metric?
A Intensity
B. Recovery
C. Training frequency
D. Time under tension
48. Systematically stepping back training to lighten the load, duration, volume, or intensity of work to promote physical and psychological recovery, is known as
A tapering.
B. regression.
C. downgrading.
D. supercompensation.
49. Which of the following is a chronic sign of overtraining?
The Correct Answer and Explanation is :
45. What does the acronym FITT stand for?
A. Frequency, Intensity, Time, Type
Explanation:
The FITT principle is a well-known framework used in exercise prescription. It helps in designing fitness routines tailored to an individual’s needs. Here’s what each component means:
- Frequency: How often the exercise is performed.
- Intensity: The difficulty level of the exercise (how hard you’re working).
- Time: How long each exercise session lasts.
- Type: The kind of exercise being done (e.g., aerobic, strength, flexibility training).
This principle helps people plan workouts effectively based on their goals, whether they aim to increase strength, endurance, or flexibility.
46. Reverse pyramid training has the lifter begin with the heaviest weight they can move for:
A. one repetition.
Explanation:
Reverse pyramid training (RPT) is a workout structure where the lifter starts with the heaviest weight they can lift for a low number of repetitions (typically one). As the sets progress, the weight is reduced, and the number of repetitions increases. This approach ensures maximum effort during the initial set when the muscles are fresh, optimizing strength and power gains. It’s a highly efficient way to combine heavy lifting with volume, and the gradual reduction in weight allows for effective muscle fatigue and growth.
47. Tempo is the rhythm with which the load is moved during a repetition, and affects which metric?
D. Time under tension
Explanation:
Tempo refers to the speed at which an exercise is performed, particularly focusing on the eccentric (lengthening) and concentric (shortening) phases of the movement. Time under tension (TUT) refers to the total time a muscle spends under strain during a set. A slower tempo increases TUT, which can help stimulate muscle growth and strength development, as muscles are exposed to tension for a longer period. Tempo can vary depending on the goal of the workout, such as strength, hypertrophy, or endurance.
48. Systematically stepping back training to lighten the load, duration, volume, or intensity of work to promote physical and psychological recovery, is known as:
A. tapering.
Explanation:
Tapering refers to the intentional reduction of training volume and intensity before a major competition or event. This strategy helps athletes recover from the stress of intense training while maintaining peak performance levels. Tapering allows the body to repair itself, reducing fatigue and promoting supercompensation (the process where the body becomes stronger after recovery). This process typically occurs in the weeks leading up to a competition, ensuring the athlete is rested, focused, and ready for their best performance.
49. Which of the following is a chronic sign of overtraining?
Answer: Decreased performance, fatigue, irritability, persistent soreness, and sleep disturbances are chronic signs of overtraining.
Explanation:
Overtraining occurs when there is an imbalance between training intensity/volume and recovery, leading to negative physical and psychological consequences. Chronic signs of overtraining are not just momentary fatigue; they persist over time. Key chronic signs include:
- Decreased performance: As the body is unable to recover sufficiently, performance in workouts or competitions starts to decline.
- Fatigue: Over time, the fatigue becomes overwhelming, even during rest periods.
- Irritability or mood changes: Mental burnout or frustration can occur due to the inability to rest and recover.
- Persistent soreness: While muscle soreness is normal post-workout, chronic soreness lasting for several days is a red flag.
- Sleep disturbances: Overtraining often leads to poor sleep quality or insomnia due to stress or hormonal imbalances.
Proper recovery, including rest, nutrition, and mental relaxation, is essential for preventing overtraining. A balance between intensity and recovery is key to long-term performance improvement.