1. According to the FITT princ

1. According to the FITT principle, a complete over-all fitnessprogram should consist of about how many strength-trainingexercises?

a. 5 or 6

b.7 or 8

c. 8 or 10

2. Possible signs of overtraining include which of thefollowing?

a.chronic fatigue

b.chronic muscle soreness

c. all of the above


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 atleast one day of rest between strength training sessions. (Strengthtraining can be done on cardiovascular aerobic exercise, or“cardio,” days.)
  • Intensity: Start with lower weights, workingup to the heaviest weight you can lift for the entire set; aim formuscle exhaustion, which occurs when it is not possible to do evenone more repetition with good form because the muscle is tootired.
  • Time: Perform each strength training exercisefor 8 to 15 repetitions, which equals one set. Do 1 to 2 sets foreach 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, wateraerobics, jogging/running, cycling, stair-climbing, using anelliptical trainer, and taking aerobic classes.
  • Strength training exercises consist of using free weights,weight machines, or doing callisthenic exercises such as push-upsor sit-ups. These exercises build strength and endurance in themuscles and joints.
  • Flexibility exercises such as yoga and stretching keep musclesand joints flexible and improve joint range of motion.

Strength Training

  • Perform a minimum of six-10 separate exercises that train themajor muscle groups (chest, shoulders, back, arms, abdomen, hips,and legs).
  • Do one-three sets of each exercise. A set is a group ofrepetitions without stopping.
  • Do 10-12 repetitions. Repetitions are the number of times youperform 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: isoption 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

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