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Fitness Theory


Principles of Exercise Training Specificity; Reversibility; Overload; Progression
Specificity Doing specific training or activity will produce specific results. Be specific with what you want to do. (Principle of Exercise Training)
Reversibility You use it or lose it principle; (Principle of Exercise Training)
Overload Overloading muscle to prevent adaptation; you must add more stress to keep getting stronger; (Principle of Exercise Training)
Progression Rate at which overload is applied; (Principle of Exercise Training)
S (smart) Specific; clearly detailed; helps you be more focused and helps design a program just for you
M (smart) Measurable; you must be able to measure your goal, like weight; this is by keeping track of your progress
A (smart) Attainable; you cannot set the bar up for failure
R (smart) Relevant; your goals need to be related to your abilities, interests, and needs; they should be something you want to work toward
T (smart) Time bound; set a specific time so you are motivated
Average Resting Heart Rates 60-100 adults (including seniors); 40-60 well-trained athletes
3 Macronutrients Carbs, fat, protein
Protein Repairs and maintains body; major part of muscles, organs, skins, and glands; healthy blood cells; strengthens immune system; fish, meat, poultry, eggs, milk, cheese
Carbohydrates Primary source of energy; lowers risk for chronic disease; helps body absorb calcium; manage digestion; whole grains, vegetables, fruits, legumes
Fat Easiest to store; brain development and nerve function; controls inflammation; helps with clotting blood; needed for proper hormone production
Lapse Slipping up a couple of times
Relapse Completely revert to old behavior
Rewards Non-food; massage, new workout outfit, new playlist
Types of Goals SMART, long, short, result-oriented, behavior-oriented
SMART Goals Helps clarify your fitness goals; a map that leads to your destination
Long Term Big picture; 1 month or longer
Short Term 1 month or shorter; weekly, daily, baby steps; used as steps for big picture
Result Oriented Focus on result; want to lose 10 lbs? -> goal to result
Behavior Oriented Focus on changing behavior; create habit; really good for people who are inactive
FITTE Frequency; Intensity; Time; Type; Enjoyment
Frequency (FITTE) The number of times a week you need to perform the exercise.
Intensity (FITTE) One of the most important and most complicated factors; improvements in your fitness level will be impaired if you are not working out at the proper intensity level.
Time (FITTE) How long each session should last and it is unique for each fitness component. Cardio from 10-60 minutes depending on intensity levels. 8-10 resistance training.
Type (FITTE) Cardio, resistance, flexibility
Enjoyment (FITTE) If you do not find joy in what you are doing, you will not see long-term success; it will keep you motivated.
Components of Fitness Cardiorespiratory; Resistance Training; Flexibility; Balance; Core Strength and Stability
Components of Fitness Cardiorespiratory Fitness; Resistance Training; Flexibility; Balance; Core Strength and Stability
Cardiorespiratory Fitness (5 Components) How efficiently your heart and lungs are able to deliver oxygen to the working muscle; it has a direct impact on both strength and endurance; base for all activity; keeps your heart in good condition; lowers blood pressure; helps lose weight; reducestress
Resistance Training (5 Components) Challenging your muscles to work against an external force in order to improve endurance, increase muscles mass, and improve strength; helps control weight; improves balance and decreases risk of injury; reduces blood pressure; increases metabolism
Flexibility (5 Components) Range of motion around a joint; cornerstone of your workout program; can improve posture and make movement more efficient; improves digestion; decreases risk of injury
Balance (5 Components) The ability to control your body's position in space. Involves proprioception; improves posture and coordination; enhances movement and performance; helps prevent injuries and falls
Proprioception How your body takes the information it receives from the environment and sends it to the brain
Core Strength and Stability (5 Components) Responsible for extending, flexing, and rotating your trunk; consist of many layers of muscles that will determine your posture; reduce chances of back pain, improve performance, result in better coordination and balance.
Water Helps maintain body temperature; helps get rid of waste; you need to drink the amount you have lost
BMI (Body Mass Index) Uses height and weight to calculate body fat mass
BIA (Bioelectric Impedance Assessment) One of the most reliable and easy to use methods of determining body fat
Blood Pressure Pressure exerted by circulating blood on the walls of blood vessels and on of the principal vital signs.
Systolic Top number; measures the pressure in the arteries when the heart contracts
Diastolic Bottom number; measures the pressure in the arteries when the heart muscle is resting between beats and refilling with blood
Stages in Changing Your Behavior Pre-contimplation; Contemplation; Preparation; Action; Maintenance
Pre-Contemplation Ground 0; no intention of changing; in denial
Contemplation I see that there could be changes and benefits but you still say but....; all the fruit is out of seating; conflicting feelings of time and money
Preparation You have looked into it; see benefits; small steps -> make a list
Action You are doing what you plan to do
Maintenance When you have passed the 6 month mark, got to be continuous
Fat Mass Fat
Fat Free Mass Everything not your fat; bones, muscles, organs,etc
Created by: jae_moore
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