What is proprioception?
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The body's ability to sense its position and movement.
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What is proprioception?
The body's ability to sense its position and movement.
How can the learning effect be minimized in strength testing?
By ensuring consistent testing conditions and practice.
What is a subjective perception of muscle fatigue?
Increased difficulty to achieve desired submaximal or maximal exercise outcome.
Why are closed kinetic chain exercises considered more functional?
They involve multiple muscle groups along the kinetic chain.
What are the common phases in periodization?
Preparation, competition, and transition phases.
How does nutrition affect muscle mass?
Proper nutrition provides the necessary nutrients for muscle repair and growth.
Is DOMS related to lactate accumulation?
No, DOMS is irrelevant to lactate accumulation.
What are dynamic measurements used for?
To assess muscle strength and performance during movement.
What is the result of prolonged aerobic training on fast-twitch muscle fibers?
They become as fatigue resistant as slow twitch fibers.
What factors should be considered when designing a training program?
Health status, current fitness level, personal interest, individual goals, and previous resistance training experience.
What is periodization in the context of training?
A systematic planning of athletic or physical training to optimize performance.
What is one primary effect of resistance training on muscle strength?
Increased muscle strength and endurance.
What is Delayed-Onset Muscle Soreness (DOMS) associated with?
Unaccustomed exercise.
What is the primary goal of periodization?
To enhance performance and prevent overtraining.
What should you avoid when returning to exercise after a break?
Do NOT jump right back into where you stopped.
What is the improvement percentage for elite athletes?
2%.
Can Circuit Resistance Training be performed with machines?
Yes, it can be done with or without machines.
Who are the authors of the study on muscle strength measurement?
McArdle et al., 2015.
What is the result of converting muscle fibers from fast twitch to slow twitch?
Increased endurance and fatigue resistance.
What is functional strength training?
A type of training that focuses on exercises that mimic everyday activities to improve overall strength and functionality.
What is the primary effect of resistance training on muscle fiber composition?
It can lead to conversion of muscle fibers.
What is a suggested solution to mitigate the effects of aerobic training on resistance training?
Perform 20-30 minutes of aerobic training between aerobic and resistance training.
What do Golgi tendon organs respond to?
Changes in muscle tension (both static and dynamic).
When is Circuit Resistance Training suitable?
For off-season conditioning.
What is the effect of activating Golgi tendon organs?
Autogenic inhibition and facilitation of antagonist activation.
What is the minimum number of repetitions needed to test 1-RM according to McArdle et al., 2015?
At least 3 repetitions.
How does stretching contribute to injury prevention?
By enhancing flexibility and preparing muscles for activity.
What effect do aerobic exercises have on catabolic activity?
Aerobic exercises inhibit catabolic activity or intracellular signaling, affecting muscle adaptation to resistance training.
How do aerobic exercises impact protein synthesis mechanisms?
Aerobic exercise inhibits protein-synthesis mechanisms.
What role do environmental factors play in muscle mass?
Environmental factors can impact training conditions and recovery.
What is the importance of standardized instructions in muscle strength measurement?
They ensure consistency and reliability in testing.
What role do neural adaptations play in resistance training?
Neural adaptations improve the efficiency of muscle activation and coordination.
What is an example of closed kinetic chain exercises?
Body weight training or loaded training with a sling system.
Can resistance training improve bone density?
Yes, resistance training can enhance bone density and reduce the risk of osteoporosis.
What is plyometric exercise?
A type of exercise involving rapid stretching followed by rapid contraction (stretch-shortening cycle).
What is the recommended training volume for resistance exercises?
30 to 40 repetitions maximum (RM).
How many intrafusal muscle fibers are typically found in a muscle spindle?
3 to 10 intrafusal muscle fibers.
What unit is used to measure force?
Newton (N).
How many sets are recommended for 15 RM?
2 sets.
Why is a consistent testing position important?
To maintain the same joint angle for accurate measurements.
What is the hypothesis regarding concurrent resistance training?
It affects molecular signaling of mitochondrial biogenesis related to endurance training.
What is one hypothesis regarding aerobic training and strength improvements?
Aerobic training adversely affects strength improvements.
What is one factor that affects muscle mass?
Nervous system activation.
Who can benefit from Circuit Resistance Training?
Patients with cardiac, coronary, or spinal cord injuries.
What is the primary purpose of static stretching?
To prevent low back pain, injury, or DOMS (Delayed Onset Muscle Soreness), though evidence is lacking.
What types of exercises are commonly included in functional strength training?
Exercises that involve multiple joints and muscle groups, such as squats, lunges, and kettlebell swings.
How does resistance training benefit the nervous system?
It trains the nervous system to respond quickly to activate muscles.
How does functional strength training differ from traditional strength training?
It emphasizes movements that are relevant to daily life rather than isolating specific muscles.
What role does adequate practice play before testing?
It helps to familiarize individuals with the testing procedure.
Who can benefit from functional strength training?
Individuals of all fitness levels, especially those looking to enhance their daily functional movements.
What is the first category of resistance training?
Variable resistance with dynamic constant external resistance training using dumbbells or barbells.
What does the principle of specificity imply in stretching?
All gains are specific to the velocity of movement.
What percentage of 1-RM is typically used in Circuit Resistance Training?
40% – 55% of 1-RM.
What type of neurons innervate muscle spindles?
Gamma motor neurons.
What effect does prolonged low frequency electrical stimulation have on muscle fibers?
It converts fast twitch motor units to slow twitch fibers.
How does resistance training after endurance training affect molecular signaling?
It can amplify molecular signaling of mitochondrial biogenesis compared to single-mode endurance exercise.
What is the improvement percentage for beginners in resistance training?
40%.
What is the improvement percentage for moderately trained individuals?
20%.
What is essential to perform before and after exercising?
Always perform warm-up and cool-down exercises.
What is one advantage of resistance training?
It increases forces that overload the muscles, leading to greater power.
What can be measured using an isokinetic dynamometer?
Average and peak force/torque and power during movement.
What is Progressive Resistance Exercise (PRE)?
A method of strength training that gradually increases the amount of resistance used.
What risk is associated with taking fluoroquinolone antibiotics?
Increased likelihood of tendon rupture, joint, and muscle damage.
Who are the authors of the 2015 study on Progressive Resistance Exercise?
McArdle et al.
Who may benefit from stretching?
People with range of motion (ROM) imbalances due to genetics, disuse after an injury, or inactivity.
What is the significance of the amortization phase in plyometric training?
It should be less than 0.1 seconds to optimize training adaptation.
What is the benefit of combining resistance training and aerobic training?
It can enhance overall fitness and health.
What does intensity refer to in strength training?
How hard you workout, e.g., the weight of dumbbells.
What is the recommended volume for training in Phase 3?
3 to 5 sets, 2 to 4 reps.
What kind of stress does resistance training place on the body?
High stress on the involved joints, muscles, and connective tissues.
What psychological effect can resistance training have?
Enhanced mood and reduced symptoms of anxiety and depression.
How do high energy demands of aerobic training impact muscle growth?
They limit muscle growth and metabolic responsiveness to resistance training.
What type of muscle fibers are typically associated with fast twitch motor units?
Fast twitch fibers.
What are the primary effects of resistance training on muscle strength?
Resistance training increases muscle strength through neural adaptations and muscle hypertrophy.
What does Circuit Resistance Training improve?
Cardiovascular fitness and endurance.
When should static stretching be performed?
After exercise or during a training session.
What is muscle fatigue?
A decline in muscle tension or force capacity with repeated stimulation or during a given time period.
What is the concept of Progressive Resistance Exercise?
It involves gradually increasing the resistance or load to enhance strength and muscle growth.
What is the recommended frequency for strength training?
Several times a week, e.g., 2-3 times per week on nonconsecutive days.
What factors can be increased to enhance stretching effectiveness?
Frequency and time.
What cardiovascular benefits can result from resistance training?
Resistance training can improve cardiovascular health by enhancing blood flow and reducing blood pressure.
What type of muscle fibers are associated with strength training?
Fast twitch fibers.
What is the primary goal of Progressive Resistance Exercise?
To enhance muscle strength and endurance over time.
How does resistance training impact metabolic rate?
It can increase resting metabolic rate, aiding in weight management.
What is the effect of strength training on glycogen content in muscle?
Large increase (++) for fast twitch fibers and moderate increase (+) for slow twitch fibers.
What cellular change is associated with DOMS?
Altered calcium regulation in cells.
How do open kinetic chain exercises compare in functionality to closed kinetic chain exercises?
They are less functional.
What is an example of a rest period in strength training?
A rest period of 30 seconds between sets or no time limit.
What is the purpose of computer-assisted force and power measurement?
To provide accurate and objective data on muscle performance.
What type of electrical stimulation can convert fast twitch motor units to slow twitch fibers?
Prolonged low frequency electrical stimulation.
What should you do if you stop exercising for 2 weeks?
Start back slowly at about half of the level that you stopped.
How should you increase your exercise intensity after a break?
Gradually increase your intensity over a 1- or 2-week period.
What are the benefits of functional strength training?
Improves balance, coordination, and strength for daily activities.
How does resistance training affect muscle size?
It promotes muscle hypertrophy.
What is proprioception?
The body's ability to sense its position and movement.
What is the principle of progressive overload in stretching?
It requires stretching beyond the normal range, causing mild discomfort.
What type of exercise increases the risk of DOMS?
Eccentric exercise, such as downhill running.
What impact does resistance training have on bone density?
It increases bone density and strength.
What is the primary goal of Circuit Resistance Training?
To improve body composition, muscular strength and endurance, and cardiovascular fitness.
What mechanical properties are improved through resistance training?
The mechanical properties of the muscle-tendon complex.
How does resistance training affect motor neuron excitability?
It increases motor neuron excitability.
What types of movements are considered explosive in plyometric training?
Jumping, hopping, and skipping.
What should be considered when doing both types of training?
The balance and scheduling of workouts to avoid fatigue.
What is the recommended solution before stretching?
Assess your client first.
What do muscle spindles respond to?
Rapid changes in muscle length.
What symptom indicates severe respiratory distress?
Severe shortness of breath.
What do muscle spindles respond to?
Rapid changes in muscle length.
How many different exercises are typically included in a Circuit Resistance Training session?
8 to 15 different exercises.
What is the fourth category of resistance training?
Constant resistance with constant equipment, which is not available.
How does periodized training compare to non-periodized training in terms of muscle strength?
Periodized training is greater than non-periodized training.
What unit is used for displacement?
Meter (m).
What is the effect of concurrent training on muscle oxidative capacity?
It enhances muscle oxidative capacity.
What is one benefit of regular stretching?
It can improve overall muscle function and reduce muscle stiffness.
Where are Golgi tendon organs located?
At the musculotendinous junction.
What is the function of an isokinetic dynamometer?
To provide a maximum counterforce throughout the full range of motion at a constant velocity.
How do endocrine effects influence muscle mass?
Hormones regulate muscle growth and metabolism.
What adaptation occurs in the nervous system due to resistance training?
Improved neuromuscular coordination.
What is the impact of physical activity on muscle mass?
Regular physical activity promotes muscle growth and maintenance.
What type of muscle fibers are associated with endurance training?
Slow twitch fibers.
What are the two types of training discussed?
Resistance training and aerobic training.
What happens with inconsistent training?
It leads to modest training adaptations and loss of muscle strength and size.
What is a characteristic of some closed kinetic chain exercises?
They require high stability of joints.
What is hypertrophy in the context of resistance training?
Increase in fiber size and strength.
What is the conclusion about the chronic increase in range of motion (ROM)?
The benefits are inconclusive.
What is the unit for torque?
Newton meter (Nm).
What role does the central nervous system play in resistance training?
It activates during resistance training.
What should be predetermined before testing?
The number of testing repetitions.
What intensity level is targeted in Phase 3?
90 to 95% of 1-RM.
What is motor unit synchronization?
The coordination of motor units' firing rates.
What is the effect of strength training on capillary density?
Moderate increase (+) in fast twitch fibers; unknown (?) in slow twitch fibers.
What is the primary focus of resistance training?
To increase muscle strength and size.
What is the effect of neural inhibitory reflexes in resistance training?
They can inhibit muscle contraction.
What is the aim of Phase 4 in periodization?
Relax and have fun.
What factors determine the type of stretching to be performed?
Equipment and structures to be stretched.
Who is associated with the study of stretching techniques?
Arnold Wong.
What does PNF stand for in stretching techniques?
Proprioceptive Neuromuscular Facilitation.
What gastrointestinal symptoms may indicate a health issue?
Nausea or vomiting.
What happens when fast-twitch muscle fibers are surgically innervated to a slow-twitch motor unit?
The fast-twitch fibers change to slow twitch fibers.
Can stretching prevent pain or injury?
Stretching may help reduce the risk of injury and alleviate pain by improving flexibility and range of motion.
How should high-risk individuals be treated in training considerations?
They should be identified and monitored closely.
How do genetics influence muscle mass?
Genetics can determine the potential for muscle growth and development.
Who are the authors associated with the concept of periodization in 2015?
McArdle et al.
What is the improvement percentage for well-trained individuals?
15%.
What is the improvement percentage for advanced trained individuals?
10%.
Why is a standardized duration and intensity of warm-up necessary?
To prepare the body adequately for testing.
What are the benefits of dynamic stretching?
It helps increase temperature and blood circulation before activity.
In what way does resistance training improve sports performance?
It better simulates sports activities such as pitching and boxing.
What are the benefits of combining endurance and resistance training?
Combining both can improve overall fitness, enhance muscle strength, and increase cardiovascular health.
What central nervous system factors contribute to exercise-induced fatigue?
Altered neurotransmitters (e.g., serotonin, ACh, dopamine) and neuromodulators affecting mood and perception toward exercise.
How does resistance training influence metabolic rate?
It can increase resting metabolic rate.
What is a potential drawback of doing endurance and resistance training together?
It may lead to interference effects, where one type of training can diminish the gains from the other.
What is a key property of the first category of resistance training?
It may only strengthen part of the muscle at a certain range of motion (ROM).
What is the principle of reversibility in stretching?
All gains can be lost within 4 to 8 weeks without stretching.
What metabolic enzymes are affected by resistance training?
Enzymes for glycolysis and aerobic metabolism.
What is the recommended structure for sets and repetitions in plyometric training?
1-2 sets of 6-8 reps of low intensity drills followed by several sets of higher intensity exercises.
What are the benefits of Progressive Resistance Exercise?
Improved muscle strength, endurance, and overall physical performance.
What percentage decrease in isokinetic eccentric muscle strength was observed after 2 weeks of detraining?
12%.
What is the unit for mass?
Kilogram (kg).
Was there any change in type I fiber area after the detraining period?
No change.
What effect does resistance training have on basal metabolism?
It increases basal metabolism.
How is acceleration measured in linear motion?
Meters per second squared (m/s²).
What is the recommended protocol for PNF stretching?
6 seconds hold followed by a 10 to 30 seconds stretch.
What are the components of PNF stretching?
Passive stretching combined with isometric and concentric muscle contraction.
What does a force platform measure?
External muscle force by a limb during jumping.
What types of forces can be measured during movement?
Forces during all phases of a movement, such as cycling.
How does resistance training affect muscle hypertrophy?
It promotes muscle hypertrophy by increasing the size of muscle fibers.
What type of exercises involve both agonists and antagonists around a joint?
Closed kinetic chain exercises.
What physiological changes can contribute to DOMS?
Muscle tears, osmotic pressure changes, muscle spasms, and active inflammation.
What does periodization typically involve?
Cycles of varying intensity and volume in training.
What are muscle spindles?
Specialized sensory receptors located in muscles that detect changes in muscle length.
How is improvement in resistance training related to initial training status?
Improvements are greater for individuals with lower initial training status.
What is one effect of neural adaptation in resistance training?
Efficiency in neural recruitment pattern.
What should you be careful about during stretching if on fluoroquinolone antibiotics?
Be careful due to the risk of tendon rupture and muscle damage.
What is the recommended frequency for stretching according to FITT?
2 to 3 times per week for at least 3 to 4 weeks.
What is a major disadvantage of resistance training?
There is a high risk of injury if performed inappropriately.
What are muscle spindles?
Specialized sensory receptors located within muscles that detect changes in muscle length.
How can endurance and resistance training be effectively integrated?
By scheduling them on different days or separating them within the same day.
What is neuromuscular fatigue?
Fatigue at the neuromuscular junction via an unknown mechanism.
How is velocity measured?
Meters per second (m/s).
What is a common sign of a serious health issue related to chest?
Chest discomfort.
What connective tissue issue can contribute to DOMS?
Overstretching and tearing of connective tissues.
What was the percentage decrease in type II fiber area after a short period of detraining?
6.4%.
What intensity level is recommended in Phase 4?
50 to 80% of 1-RM.
What is the rest period between exercises in Circuit Resistance Training?
15 seconds or 30 seconds.
What is the primary focus of Arnold Wong's work?
Stretching techniques.
What cognitive symptoms may arise during a health emergency?
Confusion and disorientation.
Why is neural facilitation important in the early stages of resistance training?
It is crucial for rapid and highly specific strength increases.
What does PNF stand for in stretching?
Proprioceptive Neuromuscular Facilitation.
What are the methods used in PNF stretching?
Hold-relax, contract-relax, and hold-relax with agonist contraction.
What are dynamic measurements used for in strength training?
To assess torques, acceleration, and velocity of body segments.
What is the aim of Phase 3 in periodization?
To peak for competition.
What can help prevent DOMS?
Low dose maximal eccentric contraction or isometric exercise before strenuous exercises.
What cardiovascular benefits can result from resistance training?
Improved cardiovascular health and function.
What characterizes the second category of resistance training?
Constant resistance with isokinetic and hydraulic equipment where the person controls speed.
What is recommended for maintaining stretching gains?
A maintenance program.
How does resistance training affect ligaments and tendons?
It promotes cell proliferation and increases strength.
What does 'time' refer to in the FITT principles for stretching?
The duration of a single stretching session.
How does resistance training influence lean muscle mass?
It increases lean muscle mass.
What is the purpose of the third category of resistance training?
To match the exercise strength curve, such as with Nautilus equipment.
What adaptations are reversed by stopping resistance training for several weeks?
Training-related neuromuscular and hormonal adaptations.
What is a combined effect of neural facilitation?
Increased quantity of inhibitory neurotransmitter transported to the motor neuron.
Why is stretching important in physical training?
It improves flexibility and reduces the risk of injury.
What are the benefits of periodized training on body mass?
Periodized training is greater than non-periodized training.
What should be followed when prescribing exercises?
Specific protocols or guidelines.
What muscle-level factors contribute to exercise-induced fatigue?
Decreased glycogen content, insufficient oxygen, increased lactate, acidic environment, depletion of key enzymes, and ionic imbalance.
What type of exercises are easier to perform?
Open kinetic chain exercises.
What was the duration of the training discontinuation in the study of powerlifters?
2 weeks.
What does 'time' refer to in the context of strength training?
The duration of a single workout, including rest periods.
How many repetitions are recommended for stretching?
2 to 4 repetitions.
How many sets and rest time are suggested for 6 RM?
5 sets with 60 seconds rest.
What type of neurons innervate muscle spindles?
Gamma motor neurons.
What is a potential drawback of combining both training types?
It may lead to overtraining if not properly managed.
What is the total duration of a Circuit Resistance Training session?
30 to 50 minutes.
What is ballistic resistance training?
A form of training that involves explosive movements.
What does a '0' indicate in the context of muscle fiber training effects?
No change.
What does neural facilitation (disinhibition) refer to?
Increased sensitivity of motor units to inhibitory neurotransmitters.
What heart rate conditions should be monitored?
Extremely high or low heart rate.
What are common types of stretching techniques?
Static, dynamic, ballistic, and PNF stretching.
What unusual physical response might be a cause for concern?
Excessive or unusual sweating.
What should be adjusted for individuals with specific health concerns?
FITT for both strengthening and stretching.
What does intensity refer to in the context of stretching?
How hard you stretch.
What is the recommended exercise-to-rest ratio in Circuit Resistance Training?
Exercise: rest = 1:1.
How does endurance training affect oxidative capacity?
Large increase (++) in slow twitch fibers and moderate increase (+) in fast twitch fibers.
Can resistance training and aerobic training be performed on the same day?
Yes, but it's important to manage intensity and recovery.
How long should each exercise be performed in Circuit Resistance Training?
As many times as possible in 30 seconds.
What are the two types of strength measurements mentioned?
The highest strength or average strength.
How should each lift be performed during strength training?
Each lift should be slow and controlled.
What can severe muscle cramps indicate?
Potential health issues or dehydration.
What role does potential energy play in plyometric exercises?
It is stored in stretched muscles and contributes to explosive movements.
What is the minimum duration for static stretching?
More than 10 minutes.
What is the suggested training frequency to maintain strength gains during detraining?
1 or 2 times per week.
What is the unit for angular displacement?
Radian (rad).
What effect does periodized training have on fat-free mass?
Periodized training is greater than non-periodized training.
What is an advantage of PNF stretching?
It may achieve better flexibility.
How does Progressive Resistance Exercise typically progress?
By increasing the weight or resistance as the individual becomes stronger.
What is the rest time recommended after 10 RM?
95 seconds.
How many intrafusal muscle fibers are typically found in a muscle spindle?
3 to 10 intrafusal muscle fibers.
What is the target number of repetitions per session in plyometric training?
More than 40 repetitions per session.
What is the recommended hold time for stretches?
10 to 30 seconds (30 to 60 seconds for older people).
What is the effect of endurance training on fat oxidation?
Large increase (++) in slow twitch fibers and moderate increase (+) in fast twitch fibers.
What is the role of Golgi tendon organs in resistance training?
They are inhibited to allow greater force production.
What unit is used for moment of inertia?
Kilogram meters squared (kg/m²).
What types of activities are included in Phase 4?
Recreational activities and different types of activity.
What does a '?' indicate in the context of muscle fiber training effects?
Unknown.
What is the effect of periodized training on body fat?
Periodized training is less than non-periodized training.
What unit is used to measure time?
Second (s).
What is a disadvantage of PNF stretching?
It increases the risk of muscle injury.
What are common methods for measuring strength?
Isometric tests, dynamic tests, and one-repetition maximum (1RM) tests.
What is the primary focus of endurance training?
To improve cardiovascular fitness and stamina.
What is a benefit of the second category of resistance training?
Provides maximum resistance at all times while exercising at different speeds for better results.
What unit represents angular velocity?
Radians per second (rad/s).
What impact does resistance training have on bone density?
It increases bone density and cross-sectional area (CSA).
What is a key characteristic of highly reproducibility tests?
They yield consistent results across multiple trials.
What is the recommended rest time for 3 RM?
60 seconds.
Why is it important to understand individual differences in size and composition?
To accurately assess muscle strength relative to individual capabilities.
What does a '++' indicate in the context of muscle fiber training effects?
Large increase.
What is a key characteristic of Circuit Resistance Training regarding muscle overload?
It does not involve brief intervals of heavy, local muscle overload.
What is an advantage of neural facilitation in resistance training?
Simultaneous recruitment of all motor units for all-out or power activities.
What responses are involved in PNF stretching?
Autogenic and reciprocal inhibition responses of Golgi tendon organs (GTO).
What potential precaution should be considered in exercise prescription?
Conditions like diabetes.
What type of training is emphasized in Phase 3?
Short periods of interval training involving sports-specific movements.
What is the rest time for 8 RM?
60 to 95 seconds.
What equipment is used in the third category of resistance training?
CAM-adjusted equipment and concentric-eccentric apparatus.
What does 'type' refer to in the FITT principles?
The specific type of exercise depending on interest and affordability, e.g., dumbbells, barbells, calisthenics.
What symptoms might suggest a person is experiencing a health crisis?
Dizziness and lightheadedness.
What are high intensity drills in plyometric training?
Exercises like deep jumps that require significant effort.
What is the unit for angular acceleration?
Radians per second squared (rad/s²).
Who should exercise prescriptions be cautious for?
People with orthopedic problems and comorbidities.
What is the purpose of GTO responses after contraction?
To facilitate stretching.
Is there conclusive evidence that PNF is better than static stretching?
No, it is inconclusive.
What was PNF initially developed for?
Patients with neuromuscular paralysis.
What is the significance of progressive resistance exercise?
It helps in gradually increasing the load to enhance muscle strength.
What is the importance of stretching techniques in strength training?
To improve flexibility and reduce the risk of injury.
What are the effects of resistance training on the body?
Increased muscle mass, strength, and endurance.
What is the primary focus of strength measurements?
To assess the amount of force a muscle can produce.
What is a key consideration in concurrent training?
Balancing strength training with endurance training to avoid interference.
What is the role of muscle strength measurement units?
To quantify the strength output in a standardized manner.
How does resistance training affect muscle adaptations?
It leads to neural and structural adaptations in muscles.
What does the FITT principle stand for?
Frequency, Intensity, Time, and Type of exercise.
