Tahj Washington

Chapter 10 Discussion Questions

1. Identify and describe the components of the FITT principle.
Frequency- refers to how often you must exercise
Intensity- refers to how hard your workout must be
Time- refers to how many minutes or repetitions of an exercise are
required per session
Type- refers to the kind of exercise performed
2. Describe the FITT principle in relation to ONE of the
following: Cardiorespiratory fitness, Muscular endurance, OR flexibility.
Cardiorespiratory EnduranceFrequency- 3-5 days per week
Intensity- 64%-96% of maximum heart rate
Time- 20-60 minutes
Type-Any rhythmic, continuous, large muscle group activity
3. Identify and describe the basic types of fitness-related injuries. How
are they prevented? How are they treated?
1. Plantar Fasciitis is an inflammation of the plantar fascia, a broad
band of dense, inelastic tissue that runs from the heel to the toes on
the bottom of your foot. One would prevent this type of injury by
wearing the proper shoes when running or walking for long
distances. You can treat these injuries by taking a few days of light
walking.
2. Shin splints is the term used to describe any pain at the front of the
lower leg. One would prevent this by using proper footwear and
protective equipment. One can treat this injury by using the term
RICE, rest, ice, compression, and elevation.
3. Runners knee describes a series of problems involving the muscles,
tendons, and ligaments of the knee. One would prevent this injury
by using proper footwear and equipment. One would treat this
injury by using the term RICE, rest, ice, compression, and elevation.
4.
Pretend you are developing a fitness program for a "special population
individual. What makes this person part of a "special population and
what kind of precautions and training might you suggest? (Hint: choose
one of the special population indicators mentioned in your text)
If I was developing a fitness program for someone with asthma, I would
begin by telling them to visit their doctor. Then I would suggest
partaking in regular physical activity to strengthen their respiratory
muscles. If they dont feel comfortable with working out, then they
shouldnt. Warming up and cooling down is important for someone with
asthma so that their breathing rate and lungs can adjust slowly. If they
feel asthma symptoms coming on they should stop and use their

inhaler. They should always have their inhaler nearby, especially when
working out.
5. Utilizing the FITT principle as a basis, develop a fitness plan for one week.
Include ACSM recommendations for the activities you choose. Be sure to
include strategies that might help you successfully adhere to your plan.
Frequency- I would begin by being consistent with my work outs. It is also
important that you increase frequency very slowly over time. Start slow,
especially if youve been inactive for a while.
Intensity-If youve been inactive for a while try and keep your heart rate at
40%-50% of your maximum heart rate. This will ease you into your new
workout plan and you wont be extremely tired or sore.
Time- Keep your reps and weight low for the first week to get back into the
rhythm and swing of things.
Type- you can vary the types of your exercise within a one-week time frame.
It is important to vary your exercises to give certain muscle groups rest and
strengthen others. Variety will give you beer overall physical fitness.