CBA concepts and vocab

Purpose of Principles of Training

how to safely apple the principles of overload and progression

Dynamic Warmup

controlled movements to get body ready for vigorous workouts - arm swings

Static Stretch

lengthening/flexing muscles -hamstring stretch

Progressive Overload

increasing intensity of workout overtime -lifting 50 first time, doubling next time

Reversibility

if training stopped/reduced, physical gains lost -quitting the gym, losing muscle mass

Specificity

physical activity chosen to improve fitness -strength, tricep excercise

Training Thresholds

level of training that stresses the body enough to improve performance w/out harm -maintain heart rate on run

Variety

multiple training types and methods -stretching legs, lifting, etc.

Muscular Strength

max force a muscle group can exert in single contraction

Muscular Endurance

using group of muscles repetitively w/out getting tired

Overload Principle

consistently challenging body beyond current capacity so body can adapt

Power

ability to do the max work in a short time

Strength

ability of muscle to move object

Frequency

how often you workout

Intensity

how hard a person excercises

Time

how long someone exercises

Type

the specific activity chosen for the workout

Aerobic

workout with oxygen

Anaerobic

workout without oxygen

Body Composition

body fat percentage

BMI (body mass index)

asses the body weight relative to height

Cardiorespiratory Endurance

body’s ability to sustain prolonged activity while delivering oxygen to lungs

Diminishing Returns

point after optimal level of capacity is reached (no outcome to workout increase)

Recovery

body adapts to stress of exercise or training

Rest

not being active

Target Heart Rate

where your heart beat should be at when working out

Work

external force acting on object and the displacement the force has caused

benefits of improving your cardiorespiratory health

• immune system functioning

• heart health

• healthier lungs/longer life

Physical Benefits of Improving Muscular Endurance

-movement

-weight loss

Mental Benefits of Improving Muscular Endurance

-improved self esteem

-improved ability to cope with day to day life

Professional Benefits of Improving Muscular Endurance

-better performance

-relieves tension

Best Way to Get Started if You Haven’t Exercised for a While/Ill

start with low intensity activities like walking - gradually increase duration and intensity when ready