Comprehensive Fitness and Wellness: Key Concepts and Training Principles

What is health?

A state of complete physical, mental, and social well-being.

What is wellness?

The active process of making conscious decisions toward a healthier and more fulfilling life.

What is physical fitness?

The ability of the body's systems to function efficiently so you can perform daily tasks and enjoy leisure without fatigue.

What is exercise?

Planned, structured, repetitive activity intended to improve or maintain fitness.

What is physical activity?

Any bodily movement produced by skeletal muscles that increases energy expenditure (e.g., walking, gardening).

What is cardiorespiratory endurance?

The ability of the heart, lungs, and circulatory system to deliver oxygen to working muscles.

What is muscular strength?

The amount of force a muscle or group can generate during a single maximal contraction.

What is muscular endurance?

The ability to generate submaximal force repeatedly.

What is flexibility?

The ability to move joints freely through their full range of motion.

What is body composition?

The relative amounts of fat and fat-free tissue in the body.

What is overload?

To improve, you must stress the body beyond normal levels.

What is progression?

Gradually increase the overload as the body adapts.

What is specificity?

Adaptations are specific to the muscles and activities trained.

What is reversibility?

Fitness gains are lost when training stops.

What is individuality?

Everyone responds differently due to genetics, health, and experience.

What is recovery?

Rest allows adaptation and helps prevent injuries.

What does FITT stand for?

Frequency, Intensity, Time, Type.

What are the steps in an exercise program?

Warm-up, main workout, cool down.

How much exercise is recommended per week?

150 minutes of moderate to vigorous aerobic activity + 2 strength sessions/week.

How to exercise safely in heat?

Hydrate, avoid midday, wear light clothes, monitor for dizziness/cramps.

How to exercise safely in cold?

Dress in layers, protect extremities, warm up, stay dry.

How to exercise safely at high altitudes?

Adapt gradually, lower intensity, hydrate more.

How to exercise safely in pollution?

Check air quality, exercise indoors, or reduce intensity.

What is a strain?

Muscle/tendon injury from overload or poor warm-up. Treat with RICE.

What is a sprain?

Ligament injury from twisting/impact. Treat with RICE and support.

What is tendonitis?

Inflammation from overuse or poor form. Treat with rest and ice.

What causes muscle cramping?

Dehydration or fatigue; stop, stretch, and hydrate.

What does RICE stand for?

Rest, Ice, Compression, Elevation.

What are the stages of the Transtheoretical Model?

Precontemplation, Contemplation, Preparation, Action, Maintenance.

What does SMART stand for?

Specific, Measurable, Achievable, Relevant, Time-bound.

What is an action plan?

Breaking down SMART goals into manageable steps.

extrinsic motivation

Motivation driven by external rewards or pressure.

intrinsic motivation

Motivation driven by internal satisfaction or enjoyment.

stretch reflex

An involuntary contraction from rapid stretching; avoid it by stretching slowly.

improved flexibility benefits

Less pain, fewer injuries, better mobility, improved performance.

common flexibility tests

Sit-and-reach test and shoulder flexibility ("back scratcher") test.

four main types of stretching

Static, dynamic, PNF, and ballistic.

static stretching

Holding a stretch for 30 seconds—best post-workout.

dynamic stretching

Controlled movements through ROM—best for warm-ups.

PNF stretching

Alternating contraction and relaxation with a partner/wall—used for rehab or advanced training.

ballistic stretching

Bouncing movements past ROM—high injury risk.

self-myofascial release

Using tools like foam rollers to relax fascia and improve mobility.

FITT for static stretching

F: 4-7 days/week, I: mild discomfort, T: 30 sec/stretch, T: major muscle groups.

main cardio system components

Heart, blood vessels, lungs.

arteries, veins, and capillaries

Arteries carry blood away; veins return it; capillaries exchange gases/nutrients.

ATP

A high-energy compound that powers muscular contractions.

difference between aerobic and anaerobic systems

Aerobic uses oxygen for endurance; anaerobic uses glycogen without oxygen for short bursts.

acute exercise responses

Increased heart rate, breathing rate, and oxygen use.

long-term adaptations to aerobic training

Lower resting HR, increased stroke volume, better lung efficiency.

FITT for cardio

F: 3-5 days/week, I: 55-89% max HR, T: 20-60 min, T: aerobic activity.

calculate HRmax

208 - (0.7 × age).

muscular strength/endurance importance

Supports posture, movement, independence, and chronic disease prevention.

basic muscle structure

Fibers, fascia, tendons.

motor unit

A motor nerve and all the muscle fibers it activates.

three muscle fiber types

Type I (slow), Type IIa (intermediate), Type IIx (fast).

difference between isotonic, isometric, and isokinetic contractions

Isotonic = muscle changes length; Isometric = no movement; Isokinetic = constant speed.

hypertrophy

Increase in muscle fiber size and cross-section due to training.

all or none principle

Motor units fire completely or not at all.

RM

Repetition Maximum — the max weight lifted for a set number of reps.

FITT guidelines for resistance training

Beginner: 2-3/wk, ≤67% 1RM, 12-15 reps | Intermediate: 3-4/wk, 67-85% 1RM, 8-12 reps | Advanced: 4-7/wk, ≥85% 1RM, ≤6 reps.

exercise order rules

Large before small muscles, multi-joint before single, alternate push/pull or upper/lower.

agonist and antagonist muscles

Agonist = main mover; antagonist = opposing muscle.