Practice

Explain how each of the three principles of cardiovascular fitness can lead to injury if they are not adhered to properly.

Cardiovascular workouts are designed to balance three factors for maximum effectiveness and safety: frequency, intensity and duration. You will also need to include a warm-up period before you enter the target intensity period of your workout, and a cool-down period before the end of your workout, to prevent injury.

How can the principle of overload be applied to a sport, such as tennis or basketball?

The principle of overload can be applied to tennis by starting with rally double shots for 30 minutes, and then rallying single shots for 30 minutes, and then rallying single shots again but for 45 minutes. This will ensure that you are working your body but also increasing your skills.

Individuals should participate in __________ exercises to increase cardiovascular endurance. A. progression B. anaerobic C. overload D. aerobic

D. aerobic

Which of the following is NOT an element of progression? A. type B. duration C. exertion D. strength

D. strength

The human body eventually adapts to similar exercises.

T

Weight lifting is an example of an anaerobic exercise.

T

Consider the differences between anaerobic and aerobic exercises. Is one of these exercises more important than the other in an exercise program? Support your answer with examples.

They are both equally important since they both provide different results. Anaerobic is short high intensity exercise which builds strength and muscle mass, while aerobic is sustained exercise that elevates heart rate and builds endurance and cardio respiratory fitness. They consist of different exercises, but are both still important to the body.

Mark has been participating in a vigorous exercise routine for the past three months. However, around the start of the third month, he noticed he stopped making gains in his strength and cardiovascular endurance. Recommend two suggestions to Mark that would allow him to continue to improve his strength.

He is not experiencing any gains in his strength and endurance because he's not applying the principles of fitness to his exercise routine. First, he needs to ensure he is overloading his muscles every session since his body has adapted to his current routine. He also needs to make sure his routine is progressing in duration, intensity, frequency, and type.

Briefly construct a 3-week workout routine that incorporates the fitness principle of overload.

Using the overload principle, you should plan on increasing a workout routine every day. The first routine will increase running pace over time. The second routine will increase the distance run every day. Week 1: run 1 mile with a pace of 10 minutes/miles Week 2: run 1.2 miles with a pace of 10 minutes/mile Week 3: run 1.5 miles with a pace of 9.5 minutes/mile

Compare and contrast the differences in a person's cardiovascular fitness between an exercise program that utilizes the progression principle and one that does not.

Progression is the optimal amount of increase, which is necessary to be able to achieve further development in an individuals fitness goals. An example of a effective program would be increasing the distance you run each session while lowering your time. An ineffective example is staying at the exact distance and time, which is not beneficial because you are not overloading your body, which is necessary in exercising in order to achieve results.