2. 1 1 1 1 2 2 2 2 3 3 3 3 4 4 4 4 Mus fibers FITT and Muscular PROVIRRBS
Fitness (Low)
Fitness (High)
FITT and
PROVIRRBS 1 1 1 1 2 2 2 2 3 3 3 3 4 4 4 4

3. One motor nerve and the muscle cells that are innervated by it
Motor Unit

4. Muscle fiber type with the best blood supply
Slow Twitch or I

5. Fast Twitch oxidative-glycolytic (FOG)
Basketball players may have a predominance of this type of muscle fiber
Fast Twitch oxidative-glycolytic (FOG)
Or IIa

6. Muscle fiber type which is most developed with a high intensity training program
Fast Twitch or IIb

7. These two FITT variables are inversely related
Time and Intensity

8. Increase: Pace/Speed or Distance or
Describe two ways to achieve PROVIRRBS “Overload” principle to a single bout of cardio
Increase: Pace/Speed or Distance or
incline of terrain

9. DIRT applies to this variable of FITT
Intensity

10. Doing the exact same workout everyday, over a period of 30 days may violate which two PROVIRRBS principles the most
Progression and Recovery

11. According to the FITT Chart, each body part should be strength trained this number of days per week
1-3

12. Strength workouts to TMF require a minimum of _____ hours of recovery time24

13. According to the FITT Chart, an individual should train at this percentage (range) of their 1 rep max to increase muscular strength
> 85

14. During a single effort, the strength of a contraction can be increased by changing these two things
Firing Frequency and # MUs

15. A low intensity muscular fitness workout requires a minimum of this number of reps12

16. You should allow _____ min
You should allow _____ min. rest between sets when working for Strength or Power
2-5 min.

17. Low Intensity workouts to TMF require a minimum of _____ hours of recovery time24

18. Low intensity WC Muscular fitness exercises should be performed at this percentage of 1RM
< 70