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Frequency
basic configuration of training and resting days
Intensity
intensity of the exercise based on physiological indicators
Type
type of exercise, could be bone and muscle strengthening or aerobic training
Time
duration of training and intervals based on training-to-rest ratio
Specificity
specific training targets a specific goal
Progressive Overload
gradual increase in training intensity should be implemented for continuous improvement
Reversibility
acquired level of fitness can regress if training stops
Rest & Recovery
an allowance for the body to recover or repair itself
Variability
patterns of routine and types of exercise must be altered to maintain an individual’s enjoyment and motivation
Individualization
people are different in terms of their fitness level and fitness needs
Adaptation
the body can adapt to stress to which it is subjected to
kg/m²
Formula for BMI
[HRR X (% Effort) + RHR][A]
Formula for Target Training Heart Rate (TTHR)
Low
ATP production of ATP-PCR Energy System
Stored ATP
Fuel Source of ATP-PCR Energy System
None
By product of ATP-PCR Energy System
6-30 seconds
Exercise Duration of ATP-PCR Energy System
Max / Vigorous
Intensity of Exercise in ATP-PCR Energy System
1:6 / 10
Work : Rest Ratio of ATP-PCR Energy System
Explosive Movements / High Burst in short period (Power)
Example of ATP-PCR Energy System
Glucose
Fuel Source of Lactic Acid Energy System
Mid/Low
ATP Production of Lactic Acid Energy System
Lactic Acid
By product of Lactic Acid Energy System
30s - 2 minutes
Exercise Duration of Lactic Acid Energy System
High Intensity
Intensity of Exercise of Lactic Acid Energy System
1:2 / 3
Work : Rest Ratio of Lactic Acid Energy System
Slow to Medium Speed and Powerful/High Energy movement (Strength)
Example of Lactic Acid Energy System
Glucose and Fat
Fuel Source of Oxidative Energy System
High
ATP Production of Oxidative Energy System
Carbon Dioxide and Water
By product of Oxidative Energy System
> 2 minutes
Exercise Duration of Oxidative Energy System
Low to Moderate Intensity
Intensity of Exercise of Oxidative Energy System
1:<1 or 1
Work : Rest Ratio of Oxidative Energy System
Long Duration and Distance (Endurance)
Example of Oxidative Energy System
Health Related Fitness
Functional Fitness = ________________
Skill Related Fitness
Athletic Ability = __________________
Circuit Training
a type of training that alternates the use of muscle groups in short bursts or intensity
Stress
body’s response to changing stimuli
Eustress
positive reaction ; energizes us and motivates us to make a change
Distress
stress that negatively affects the body
Acute Stress
short term ; results from body’s reaction to a new or challenging situation
Acute
What type of stress occurs because of an approaching deadline or when you narrowly avoid being hit by a car?
Episodic Acute Stress
acute stress happens on a frequent basis
Episodic Acute
What type of stress occurs when frequent high-stress situations are experienced by professionals?
Chronic Stress
result of stressors that continue over a long period of time
Chronic
What type of stress feels never-ending?
Adrenaline & Cortisol
What are the stress hormones?
Dopamine, Endorphins, Oxytocin, Serotonin
What are the happy hormones?
Cortisol
stress hormone that has a prolonged systemic effect
Adrenaline
stress hormone that has an acute effect
Dopamine
movement, motivation, reward (reinforcer of action)
Endorphins
“feel good” chemical (natural painkiller)
Oxytocin
love or bonding hormone
Serotonin
“regulating chemical”
Warm-up and Stretching
What do we have to do before engaging in physical activity?
Cooldown and Stretching
What do we have to do after engaging in physical activity?
Hyperthermia
abnormally high body temperature
Hypothermia
abnormally low body temperature
Dehydration
the body is losing fluid more than its intake
Overexertion
pushing the body beyond its threshold in terms of physical activities.
Etiquette
French mid-18th century term that means ‘list of ceremonial observances of a court’ , also ‘label’
Frequency, Intensity, Type, Time
Components of the FITT Principle
Specificity, Progressive Overload, Reversibility, Rest&Recovery, Variability, Individualization, Adaptation
Components of SPORRRVIA Training Principle
220BPM - AGE
Formula for Max Heart Rate(MHR)
MHR - RHR
Formula for Heart Rate Reserve (HRR)
Zipper Test
requires ruler ; result is recorded in centimeters ; requires 1 tester and 1 partner
6cm and above
How many cm should the fingers overlap in Zipper Test to score 5 points?
4-5.9cm
How many cm should the fingers overlap in Zipper Test to score 4 points?
2-3.9cm
How many cm should the fingers overlap in Zipper Test to score 3 points?
0.1-1.9cm
How many cm should the fingers overlap in Zipper Test to score 2 points?
fingers just touched
How many cm should the fingers overlap in Zipper Test to score 1 point?
Sit-and-Reach
requires 1-meter measuring tool ; recorded in centimeters ; 1 partner and 1 tester
gap between fingers
What should be measured if the fingers don’t overlap in Zipper Test?
12 inches
How far apart should the feet be in Sit-and-Reach?
back, head and shoulders
Sit-and-Reach: Sit on the floor with _________________ flat on the wall.
elbows
Sit-and-Reach: Interlock thumbs and position the tip of the fingers on the floor without bending the __________.
bouncing or jerking
Sit-and-Reach: _____________ movement is not allowed.
3
How many times should the Sit-and-Reach procedure be repeated?
5
In sit-and-reach, how many points will be awarded if you reached 61 cm or above?
4
In sit-and-reach, how many points will be awarded if you reach 46-60.9 cm?
3
In sit-and-reach, how many points will be awarded if you reach 31-45.9cm?
2
In sit-and-reach, how many points will be awarded if you reach 16-30.9cm?
1
In sit-and-reach, how many points will be awarded if you reach 0-15.9cm?
90 Degree Push Up
requires clean mat or surface ; measures in repetitions ; 1 tester and 1 partner
shoulder width
90 Degree Push Up: Lie down on the mat; face down in standard push-up position: palms on the mat about _________.
straight and parallel
fingers pointing forward, and legs _________, and slightly apart, with the toes supporting the feet.
full push up = knees raised and straight
kneeling push up = knees are on the floor rather than the feet
What is the difference between Full Push Up and Kneeling Push Up?
50
What is the maximum amount of push-ups you can do?
2 seconds down 1 second up
What is the cadence for push-ups?
1 - 8 repetitions
How many push-ups should you do to score 1 point?
9 - 16 repetitions
How many push-ups should you do to score 2 points?
17 - 24 repetitions
How many push-ups should you do to score 3 points?
25-32 repetitions
How many push-ups should you do to score 4 points?
33 and above repetitions
How many push-ups should you do to score 5 points?
Squats
requires no equipment ; measured in repetitions ; 1 tester 1 partner
shoulder
Squats: Stand, feet ________-width apart.
2 seconds
How many seconds should you squat down?
hamstring
What muscle should be parallel to the ground while doing squats?
44 repetitions and above
How many squats should you do if you are a male and want to score 5 points?
39 - 43 repetitions
How many squats should you do if you are a male and want to score 4 points?
Note 
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