Bar and fitness

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20 Terms

1

What does the F.I.T.T. Principle stand for?

Frequency, Intensity, Time, and Type.

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2

What is the recommended frequency for cardiovascular endurance training?

3–5 days per week.

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3

What intensity range is suggested for cardiovascular endurance?

65–90% of maximum heart rate (130–180 bpm).

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4

How long should a cardiovascular endurance workout last?

20–60 minutes of continuous activity or 2.5 hours per week of moderate activity.

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5

What types of activities are included in cardiovascular endurance?

Continuous, non-stop activities like running or cycling, and interval training.

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6

What is the recommended frequency for beginners in muscular strength training?

2–4 days per week.

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7

What intensity is recommended for beginners in muscular strength training?

8–12 reps/sets at 70–80% effort.

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8

What is the time recommendation for muscular strength training?

8–12+ exercises total with 2–3 minutes of rest between sets.

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9

What type of exercises are recommended for muscular strength?

Weight training using resistance tools or body weight (e.g., deadlifts).

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10

What frequency is recommended for muscular endurance for beginners?

2–4 days per week.

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11

How many repetitions should beginners aim for in muscular endurance training?

13–20 reps/sets at 60–70% effort.

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12

What is the recommended time between sets for muscular endurance?

30–90 seconds.

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13

What types of exercises are included in muscular endurance training?

Exercises using lighter weights and body weight (e.g., ab curls, planks).

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14

What is the frequency recommendation for flexibility training?

4–7 days per week.

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15

What intensity should flexibility exercises be performed at?

55–70% effort.

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16

How long should each muscle group be stretched during flexibility training?

30–60 seconds.

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17

What types of exercises are recommended for improving flexibility?

Yoga or stretching exercises.

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18

What does 1 RM stand for in weight training?

One-Repetition Maximum, the maximum weight an individual can lift for one repetition.

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19

What are the rest period recommendations for heavy lifting?

2–3 minutes.

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20

Why is the F.I.T.T. Principle valuable in creating exercise programs?

It allows individuals to tailor their routines based on fitness goals and experience levels.

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