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Fitness Theory

Chapter 3

Other Factors that Effect Fitness Diet, illness, sleep, weather, stress, motivation, fitness level, social pressure, availability of equipment
Motivation Psychological feature that stimulates you toward a goal and can reinforce a desired behavior; compels you to act in a particular way
Balance and Core Strength Strong core is critical for balance; core is also abdominal wall, pelvis, and lower back
Flexibility One of the most neglected, but also so important; only stretch after your muscle is warm; can take up to 1 year to become more flexible; increase helps overall life; helps your performance and daily living
Fat Loss Average person 1-2 pounds fat weekly (safely); 1-2% fat monthly (safely); 3500 pounds of fat per pound; 500 calories a day for 1 pound a week
Increasing Muscular Endurance Depends on how many slow twitch type 1 muscles you have; use oxygen better (aerobic); long distance; running, biking, swimming; able to provide more fuel; usually results take awhile
Cardiorespiratory Fitness Your resting heart rate is a good indicator for this fitness; as you are more fit, it your heart rate goes down; cardio 30 minutes 3x a week lowers it 1 beat per week
Increasing Muscle Mass Depends on muscle type and workout design; to increase mass; uses fast twitch type 2 muscles; sprinting, lifting; pushups; without oxygen (anaerobic)
T - time bound Most important; have to set time frame; keeps you motivated and focused
R - relevant Eating habits, workout habits; need to be related to your abilities, interest, needs, goals; goals should not set you up for failure
A - attainable Making lofty goals gets you discouraged; but they also do not need to be too easy; 1-2 pounds per week, safe way, fits into schedule; one of the most important
M - measurable How much; gives you focus; number of days to go to gym; heart rate; tracking progress
S - specific Ask how; how do you want to lose weight?; fits schedule; fits your preference of exercise; will help you be more focused and have a program specifically for you
SMART Goals Acronym that helps you clarify your fitness goals; map that leads to your destination
Behavior Oriented Goals Focus on changing behavior; creating habits; ex. drink more water; really good for people who are inactive
Result Oriented Goals Focus on result; want to lose 10 pounds?; goal-> result
Short Term Goals 1 month or shorter; weekly, daily, baby steps; used as steps to big picture
Long Term Goals Big change; 1 month or longer; big picture
Created by: jae_moore