P-Fit Chapter 2 Test

overload principle

basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed

principle of progression

principle of training that states that overload should be increased gradually

ten percent rule

the training intensity or duration of exercise should not be increased by more than ten percent each week

principle of specificity

the effect of exercise training is specific to those muscles involved in the activity

maintenance program

exercising to sustain a desired level of fitness

principle of regularity

consistency

principle of recuperation

the body requires periods between exercise training sessions to adapt to the exercise stress. Therefore, a period of rest is essential for achieving maximal benefit from exercise

overtraining

failure to get enough rest between exercise training sessions

principle of reversibility

loss of fitness due to inactivity

exercise prescription

the individualized amount of exercise that will effectively promote physical fitness for a given person

components of exercise prescription

fitness goals, warm-up, mode of exercise, workout, including the frequency, the intensity, the type, and the time or duration, and the cool-down

warm-up

brief (5-15 minute) period of low intensity exercise that precedes a workout

importance of warm-up

increases blood flow and elevates muscle temperature to prevent risk of muscle and tendon injury

frequency of exercise

the number of times per week that one exercises

intensity of exercise

the amount of physiological stress or overload placed on the body during exercise

time (duration) of exercise

the amount of time invested in performing the primary workout

type of exercise

the specific type (mode) of exercise to be performed

cool-down

a 5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period; lower body temperature and allows body to return to normal

individualized factors for exercise prescription

general health, age, fitness status, musculoskeletal condition, and body composition

threshold for health benefits

the minimum level of physical activity required to achieve health benefits from exercise

% of adults who meet required guidelines for threshold of benefits

20%