KIN100 Midterm

FITT Principle

Frequency, Intensity, Time, and Type

Frequency

How often a person exercises within a given timeframe, typically measured in days per week.

Intensity

How hard a person works during an exercise session, measured via heart rate, load, or effort level.

Time

The duration or length of time spent completing an exercise session.

Type

The specific mode or category of exercise performed (e.g., cardiorespiratory, strength, flexibility).

Overload Principle

The concept that increasing physical demand beyond habitual levels is required to drive training adaptations and fitness improvements.

Specificity Principle

The principle that physical adaptations match the exact type, mode, and intensity of training performed.

Progression Principle

The practice of systematically and safely increasing FITT variables over time to sustain fitness improvements.

Reversibility Principle

The principle that physical adaptations and fitness gains decrease or disappear when regular training stops.

Individuality Principle

The concept that individuals respond differently to the same exercise program due to genetics, baseline fitness, and personal factors.

1-Mile Walk Test

A submaximal cardiorespiratory assessment measuring the time to walk one mile and ending heart rate, suitable for lower-fitness or older individuals.

3-Minute Step Test

A cardiorespiratory test measuring heart rate recovery after stepping on and off a platform for three minutes.

1.5-Mile Run-Walk Test

A cardiorespiratory assessment measuring the time taken to complete 1.5 miles, typically used for individuals with higher baseline fitness.

Beep Test (Progressive Aerobic Cardiovascular Endurance Run)

A multi-stage continuous shuttle run test measuring maximal aerobic capacity as running pace systematically increases.

Target Heart Rate Training Zone

A specific range of heart beats per minute calculated to ensure cardiovascular exercise is performed at an appropriate intensity.

Concentric Contraction

Muscle action where the muscle shortens while generating tension against resistance.

Eccentric Contraction

Muscle action where the muscle lengthens while controlling resistance.

Isometric Contraction

Muscle action where tension develops without changing muscle length or producing joint movement.

Body Mass Index (BMI)

A simple weight-to-height ratio used to screen for body weight categories, which can mislead by failing to differentiate muscle mass from fat mass.

Skinfold Assessment

A body composition technique estimating body fat percentage by measuring the thickness of subcutaneous fat folds at specific body sites.

Waist Circumference

An anthropometric measurement used to assess abdominal fat distribution and associated health risks.

Warm-Up

The initial phase of a workout designed to elevate body temperature and prepare the body for exertion.

Cool-Down

The final phase of a workout that gradually lowers heart rate and aids physiological recovery.

Cross-Training

Combining various exercise modalities within a program to prevent overuse injuries and balance fitness components.

Precontemplation Stage

The stage of change where an individual has no current intention to start exercising in the foreseeable future.

Contemplation Stage

The stage of change where an individual acknowledges the need to change and is actively considering starting an exercise routine.

Preparation Stage

The stage of change where an individual intends to take action soon and begins taking small steps or making plans.

Action Stage

The stage of change where an individual is actively engaging in regular physical activity but has done so for less than six months.

Maintenance Stage

The stage of change where an individual has consistently sustained regular physical activity for six months or longer.