gym mid term

What is physical fitness?

The ability to perform activities & have agility in them.

What is F.I.T.T.?

Frequency Intensity Time and Type.

Principle of Overload

States that the only way to produce fitness and health benefits is by doing more physical activity than required.

Principle of Specificity

The type of exercise you perform determines the types of benefits you get.

Principle of Progression

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

S.M.A.R.T. Goals: S

Specific.

S.M.A.R.T. Goals: M

Measurable (to track progress).

S.M.A.R.T. Goals: A

Attainable (you must try to achieve the outcome).

S.M.A.R.T. Goals: R

Reasonable (challenging).

S.M.A.R.T. Goals: T

Timely (clear deadline).

5 Steps of Program Planning

1) Determine needs 2) Consider options 3) Set goals 4) Structure/write program 5) Keep a log.

How to prepare for different climates?

Wear proper clothing.

Hot weather conditions

Heatstroke heat cramps heat exhaustion and hyperthermia.

Cold weather conditions

Hypothermia and frostbite.

Hypokinetic

Not enough movement; includes heart disease and obesity.

Hyperkinetic

Too much movement; overuse injuries and activity neurosis.

Determinants of health

Personal factors (genetics) social/community environmental healthcare and lifestyle.

Dimensions of Wellness

Emotional intellectual social spiritual and physical.

Vigorous activity

Raises your heart rate above the threshold of training.

Max HR Formula

The high end of your heart rate (220 - your age).

HR Reserve

The difference between resting HR and Max HR.

How to achieve an HR training zone?

Multiply your HR Reserve by a certain %.

Isometric exercise

Not moving (e.g. planks).

Isotonic exercise

Moving (e.g. sit-ups).