Gym Test Fitness for Life textbook chapters 3 & 5

This is based off of the google form homework assignments.

principle of overload

The only way to produce fitness and health benefits through physical activity is to require your body to do more than it normally does.

principle of progression

The amount and intensity of your exercise should be increased gradually.

Principle of Specificity

The particular type of exercise you perform determines the particular benefit you receive.

three principles of training

overload, progression, specificity

FITT formula

frequency, intensity, time, type

Threshold of Training

The minimum amount of overload needed to achieve physical fitness

Age, Environment, Heredity, Maturation

factors that contribute to physical fitness

All

For optimal benefits, you should perform activities from _______________ parts of the Physical Activity Pyramid each week.

fitness target zone

The correct range of physical activity

SMART goal setting

Specific, measurable, attainable, realistic, timely

Process goal

Goal relating to what you do rather than the product resulting from what you do (A goal that focuses on engaging in behavior for a period of time.)

Product goal

Goal relating to what you get as a result of what you do (A goal that focuses on outcomes).

long-term goal

A goal that takes months or even years to accomplish

short-term goal

A goal that can be reached in a short time, such a few days or weeks

important guidelines for setting goals (SOME, NOT ALL)

Choose a few goals at a time, put your goals in writing, keep a log to track your progress

short-term product goal EXAMPLE

Lose 4 pounds in the next three weeks

long-term process goal EXAMPLE

Perform muscle fitness exercises three times per week for the next six months

Step 1 (5 steps of program planning)

Determine your personal needs

Step 2 (5 steps of program planning)

Consider your program options

Step 3 (5 steps of program planning)

set goals

Step 4 (5 steps of program planning)

structure your program and write it down

Step 5 (5 steps of program planning)

keep a log and evaluate your program