overload principle
Works the body harder than its normally worked
progression principle
gradual increase in overload to avoid injury
specificity principle
particular exercises and activities improve particular areas of health-related fitness
individual differences principle
We are all unique and will have a slightly different response to an exercise program
Adaptation Principle
Body's ability to adjust to increased or decreased physical demands
use and disuse principle
loss of muscle if not used
FITT principle
Frequency, Intensity, Time, Type
Frequency
How often you do the activity each week
Intensity
How hard you work at the activity; measured by heart rate (objective) and RPE (subjective)
Time
How long you devote to a section
Type
Which activity you select
Metabolism
The burning of energy to use as fuel (subaerobic, aerobic, and anaerobic)
Subaerobic, aerobic, and anaerobic metabolism
When we work out, we metabolize energy in 3 ways...
Glycogen
Fuel source for subaerobic exercise
Body fat
Fuel source for aerobic exercise
Glycogen, some body fat
Fuel source for anaerobic exercise
Subaerobic
Light activity, not difficult, normal activity
Aerobic
With oxygen" (use oxygen to unlock body fat), rhythmic, uses large muscle groups, maintained continuously for at least 10 min. 3x/day or for 20-30 mins once; jogging, cycling, swimming, dancing, jump rope
Anaerobic
Without oxygen", intense short bursts of activity, muscles work so hard they produce energy without oxygen, can's sustain longer than 2 mins; sprinting, weight lifting
Resting Heart Rate (RHR)
the number of times your heart beats per minute when you are not active; use 2 fingers on wrist or neck and count the amount of times your heart beats in 1 minute
72-84
Average RHR should be ___ BPM
Maximum Heart Rate (MHR)
The number that represents the fastest your heart can beat for 1 minute
220-age=MHR
Formula for determining MHR
Target Heart Range (THR)
The range of your heart rate that guides you to the proper intensity level for aerobic metabolism
60-85% of MHR
Formula for determining THR
Aerobic, THR
During ____ exercise your heart rate should be in the ___.
Guess what type of exercise your doing based on your heart rate
The Rate of Perceived Exertion chart allows you to...
Physical activity
Ant form of movement that causes your body to use energy
lifestyle activities
Normal part of your daily routine
Sport/exercise activities
Involve competition or planned exercise
Physical fitness
The ability to carry out daily tasks and have enough reserve energy to respond to unexpected demands
body composition
Physical fitness is important in the improvement of an individuals ____ not for cosmetic purposes.
sedentary lifestyle
a way of life that involves little physical activity
150 mins of mediocre intensity aerobic exercise per week with 2 days of strengthening of all muscle groups
CDC Adult Guidelines
60 mins of physical activity a day including 3 days of muscle and bone strengthening, 3 days of vigorous activity
CDC Children and adolescents Guidelines
49%, 20.9%
____ of adults get the CDC recommendation for exercise, only ____ have the balance of types.
Heart
Cardio
Blood vessels
Vascular
cardiorespiratory endurance
Cardiovascular is sometimes refers to as...
Respiriory
Lungs and other organs involved in breathing and oxygen exchange
Cardiovascular Endurance
The ability of the heart, lungs, and blood vessels to efficiently supply oxygen and nutrients to the cells of the body during long periods of moderate-vigorous activity
During aerobic exercise the muscles need more oxygen-rich blood to perform
improve cardiovascular endurance
Heart beats faster, increasing breathing, system becomes more efficient as you train, decreasing RHR, exercise becomes easier as endurance increases
If your cardiovascular endurance is good your...
VO2 MAX test, mile walk-run as fast as possible, pacer test
Cardiovascular endurance test
Muscular Strength
The amount of force a muscle can exert
Resistance training; lower reps, higher weight
Improve Muscle strength
One rep max lift
Test Muscle strength
Muscular Endurance
the ability of your muscles to perform physical tasks over a period of time without becoming fatigued
curl-up test, push-up test
Test muscular endurance
Resistance training; lower weight, higher reps
Improve muscular endurance
Body composition
the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons
Hydrostatic/air displacement (most accurate/expensive), skinfold calipers/bioelectrical impendance, BMI (not very accurate)
Test body composition
Body Mass Index (BMI)
Estimated measure of body fat based on height and weight that applies to adults, muscles aren't considered; may overestimate body fat in athletes with muscle and underestimate body fat in older people with lost muscle
Aerobic activity (burn body fat), resistance training (increase muscle mass to burn more calories at rest), diet (proper balance, variety, and moderation)
Improve body composition (if your trying to lose weight do this)
Flexibility
The ability to move your body parts through their full range of motion
back saver sit and reach test and shoulder stretch
Test flexibility
Daily stretching routines
Improve flexibility
1. Enhanced muscle mass and reduced body fat levels
2. Increased resting metabolic rate by increasing muscle mass
3. Lowered blood pressure and cholesterol levels
4. Lower risk of diabetes, heart disease, advanced osteoporosis and other common chronic dis
9 Benefits of exercise
Storage fat
body fat that is not essential but does provide energy, insulation, and padding; just under skin; 12-15% body weight
essential body fat
Necessary for life and reproductive function; 13% body weight for women and 3% for men
Fractures, loss of reproductive function, shrinkage of internal organs, damage to other body systems as well
Dangers of extremely low body fat
Lean muscle mass through routine strength training, a healthy, low fat, balanced diet, and consistent sleep patterns
Managing body fat requires maintaining...
Subjective method in measuring intensity
RPE scale, 1-10 intensity levels
Objective method in measuring intensity
Taking your heart-rate