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Fitness Concepts
CBA Prep Assignment
Name:
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Identify what the FITT Principle stands for:
F
Frequency
I
Intensity
T
Time
T
Type
Identify and explain three benefits to using a fitness log?
1. Track your progress over time, identify areas of improvement
2. Used for goal setting - see if you have reached your goal
3. Program evaluation – are you following the training principles, do you have
variety in your workout, do you follow the FITT principle
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We discussed the 6 Skill Related Components in class. Please identify 3 and explain an activity
that can be performed for each component.
Skill Related Component
Activity
Balance – the ability to keep the
Yoga, ballet, skiing, surfing, weight lifting, activities on a
body in a steady position while
bosu ball
standing and moving
Speed – the ability to move all or
Pacers, shuttle run, sprint on the track
part of the body quickly
Agility – the ability to change body
Sprint drills with change of direction, basketball when
positions quickly and keep the body planting and moving, football when running a route
under control when moving.
Coordination – the ability of body
Tennis, pickle ball, catching a ball
parts to work together when you
perform an activity.
Power – the ability to combine
Jumping for a header, going in for a tackle, jumping for a
strength with speed while moving.
rebound
Reaction Time – the ability to move Staring out of the blocks in track at the gun, getting off
quickly once a signal to start moving the start in swimming, getting off the line in football at
is received.
the snap
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Please complete the following chart with the missing information.
Training Principle
Role in Exercise Program
Fitness Concepts
CBA Prep Assignment
Name:
Specificity
Building a program to a sport specific or goal specific
workout.
Diminishing Returns
After a certain point constant repetition of a workout will
lead to less and less improvement.
“Use it or lose it” after extended time period off you will
lose your muscles, cardiorespiratory activity level.
Reversibility
Rest and Recovery
Rest muscles for proper recovery. Usually time is 48
hours for muscle groups.
Apply to increase the workload from what the body has
become accustomed to in order to improve.
Overload
Progression
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The optimal level of overload only exists for a window of
time, and gradual overloads will lead to improvement
without injury.
Please complete the chart below
Muscular Strength
Flexibility
Muscular
Endurance
Cardiorespiratory
Endurance
5-6
(3-5)
F
2-4
Everyday
2-4
I
High weight low
reps
Low weight high
reps
60-85% of max
heart rate
T
30+ minutes
Reach and hold
beyond normal
muscle length
15-30 seconds per
muscle per stretch
30+ minutes
60 minutes
(30+ minutes)
T
Core lifts: bench,
squats, activities
with an Olympic bar
Yoga
Push-up’s,
crunches, activities
with dumbbells
Running, swimming,
walking
Identify 3 mental benefits to physical activity and how it could be a positive change for a
person:
1. Helps you focus in school, improvement in memory
2. Self confidence, positive body image
3. Decreases anger, anxiety, confusion, depression, stress, tension
Fitness Concepts
CBA Prep Assignment
Name:
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
What does R.I.C.E. stand for and what is the first aid treatment associated with each action?
R
Rest: do not move/straighten the injured area to protect injury and allow body/injury to
heal itself
I
Immobilize: stabilize injured part of the body in the position it was found to help avoid
further injury
C
Cold: use ice on the injured area for short term pain relief and help limit or reduce
swelling
E
Elevate: keep the injured part above the heart to help reduce swelling
What are 3 ways that advertisers can mislead the public in regards to health and fitness
products?
1. Air brush photos to mislead the public
2. They promote a product that will promise unrealistic results
3. Use celebrities to promote their product
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Why is a proper warm-up and cool-down so important in an exercise program?
You can help prevent and reduce muscle soreness if you warm-up before and cool-down after
physical activity. Warming-up prepares your muscles and heart for activity. Cooling-down slows
your heart rate gradually and helps [prepare your muscles for the next time you’re active
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Aside from proper exercise in muscular endurance, muscular strength, flexibility and
cardiorespiratory endurance what is another important factor in improving a person’s fitness?
Nutrition – it is important for a person to be aware of what they put into their body and
understand that it will affect their workouts and personal goals.
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If a person wanted to improve their cardiorespiratory endurance what would be a smart plan
of action? Please be specific here.
They should start adding cardiorespiratory to their activities 3-5 times a week for a minimum of
30 minutes. During this time they should keep a heart rate between 60-85% of their max heart
rate. They can do this with running, biking, swimming, walking at a brisk pace.
Fitness Concepts
CBA Prep Assignment
Name:
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Identify three different reasons/items that might negatively affect a person’s fitness plan?
1. They don’t follow the FITT principle and so they are not meeting all requirements
needed to help them reach their goal/plan.
2. They don’t consider nutrition and the role it plays on their plan
3. They don’t use proper form or mechanics this can lead to injury.