A basic principle of physical conditioning that states that in order to improve physical fitness the body or specific muscles must be stressed:

	overload principle.
	progression principle.
	specificity principle.
	recuperation principle.

A principle of training dictating that overload should be increased gradually during the course of a physical fitness program is the:

	overload principle.
	progression principle.
	specificity principle.
	recuperation principle.

The principle that the effects of exercise training are specific to those muscles involved in the activity is the:

	overload principle.
	progression principle.
	specificity principle.
	recuperation principle.

A principle of training that states that the body requires recovery periods between exercise training sessions in order to adapt to the exercise stress is the:

	overload principle.
	progression principle.
	recuperation principle.
	specificity principle.

The result of failure to get enough rest between exercise training sessions is:

	overtraining.
	specificity.
	recuperation.
	reversibility.

The loss of fitness due to inactivity is:

	overtraining.
	reversibility.
	specificity.
	ten percent rule.

Progression that is too slow will result in:

	boredom.
	overtraining.
	limited improvement.
	chronic fatigue and injury.

The ten percent rule states that:

	training intensity or duration of exercise should not be increased more than 10 minutes per week.
	training intensity with strength training should not be increased more than 10% of the previous weight each week.
	training intensity with distance in aerobic workouts should not be increased more than ten minutes each week.
	training intensity or duration should not be increased more than 10% each week.

An example of the principle of specificity is:

	Performing strength training exercises of the legs will improve running distances.
	Performing running exercises will improve cycling skills.
	Performing running exercises will improve strength in the leg muscles.
	Performing running exercises will increase endurance in the leg muscles and improve cardiorespiratory endurance.

The "workout hangover," sore and stiff muscles or a feeling of general fatigue the morning after an exercise training session, is a common symptom of:

	overtraining.
	specificity.
	recuperation.
	progression.

The five key principles of exercise training are:

	overload, progression, consistency, specificity, and reversibility.
	overload, recuperation, specificity, reversibility, and safety.
	overload, specificity, recuperation, progression, and reversibility.
	overload, progression, specificity, recuperation, and individuality.

The major components of the primary conditioning period are:

	frequency of exercise, intensity, type, and time.
	frequency of exercise, warm-up, and cool-down.
	frequency of exercise, intensity, and time.
	frequency of exercise, time, type, and progression.

The exercise prescription, or training program, should be individualized by considering:

	age, health, and weight.
	age, health, and fitness status.
	age and fitness status.
	age, personal goals, health, and availability of exercise opportunities

The most important rule in setting goals is to:

	establish realistic ones.
	establish a frequency of 3-5 times per week to exercise.
	establish beginning weights, reps, and sets for strength training.
	establish goals that can be achieved in a very short time to curb boredom.

The purpose of the warm-up is to:

	increase heart rate to get ready for intense activity.
	elevate blood pressure, heart rate, and breathing rate.
	elevate muscle temperature and increase blood flow to those muscles engaged in the workout.
	elevate muscle temperature, heart rate, blood pressure, and breathing rate.

The warm-up should last:

	20 minutes.
	10 minutes.
	5 minutes.
	5-15 minutes.

The specific type of exercise to be performed is the:

	mode of exercise.
	warm-up.
	workout.
	cool-down.

The frequency of exercise recommended in this chapter is:

	two times per week.
	four times per week.
	daily.
	three to five times per week.

The duration of exercise recommended in this chapter is:

	minimum of 60 minutes per session.
	20-30 minutes per session.
	minimum of 45 minutes per session.
	any amount of time you will exercise.

The cool-down period is designed to:

	lower body temperature.
	redistribute pooled blood after exercise.
	help reduce muscle stiffness and soreness.
	all of the above

The minimum level of exercise required to achieve some health benefits of exercise is called:

	specificity.
	overload principle.
	threshold for health benefits.
	progression of beneficial exercise.

Most experts believe that __________ minutes of moderate-to-high intensity exercise performed _________ days per week will surpass the threshold for health benefits and will reduce all causes of death.

	30-60 : 2-4
	40-60 : 1-3
	20-60 : 3-5
	20-60 : 1-3

Although heart rate can also be used to gauge exercise intensity during strength training, the number of exercise repetitions that can be performed before muscle fatigue occurs is more useful in monitoring ________ during weight lifting.

	stress
	overload
	progression
	reversibility

What part of the exercise workout can also reduce the strain on the heart imposed by rapidly engaging in heavy exercise, and may reduce the risk of muscle and tendon injuries?

	cool-down
	warm-up
	strength training
	aerobic activity

An example of high-intensity weight lifting is:

	a load that can be lifted 50-60 times without muscle fatigue.
	a load that can be lifted 20-30 times without muscle fatigue.
	a load that can be lifted 100 times without muscle fatigue.
	a load that can be lifted five to eight times without muscle fatigue.

An example of low-intensity weight lifting is:

	a load that can be lifted 20-30 times without muscle fatigue.
	a load that can be lifted 50-60 times without muscle fatigue.
	a load that can be lifted five to eight times without muscle fatigue.
	a load that can only be lifted one time without muscle fatigue.

Intensity of stretching is monitored by the degree of:

	soreness experienced the next day.
	stiffness during the activity.
	tension or discomfort felt during the stretch.
	tension felt immediately after the stretch.

A standard way to gauge the intensity of exercise during cardiorespiratory fitness during activity is the:

	amount of sweat produced.
	perceived rate of exertion score.
	heart rate.
	blood pressure and breathing rates.

Exercising to sustain a certain level of physical fitness is referred to as:

	progression.
	specificity.
	overload.
	maintenance.

The principle of recuperation suggests a rest period of ________ days between exercise sessions.

	three days
	one week
	one to two days
	8-10 hours