MidTerm
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| Principles of Exercise Training | Specificity; Reversibility; Overload; Progression
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| Specificity | Doing specific training or activity will produce specific results. Be specific with what you want to do. (Principle of Exercise Training)
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| Reversibility | You use it or lose it principle; (Principle of Exercise Training)
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| Overload | Overloading muscle to prevent adaptation; you must add more stress to keep getting stronger; (Principle of Exercise Training)
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| Progression | Rate at which overload is applied; (Principle of Exercise Training)
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| S (smart) | Specific; clearly detailed; helps you be more focused and helps design a program just for you
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| M (smart) | Measurable; you must be able to measure your goal, like weight; this is by keeping track of your progress
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| A (smart) | Attainable; you cannot set the bar up for failure
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| R (smart) | Relevant; your goals need to be related to your abilities, interests, and needs; they should be something you want to work toward
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| T (smart) | Time bound; set a specific time so you are motivated
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| Average Resting Heart Rates | 60-100 adults (including seniors); 40-60 well-trained athletes
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| 3 Macronutrients | Carbs, fat, protein
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| 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
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| Carbohydrates | Primary source of energy; lowers risk for chronic disease; helps body absorb calcium; manage digestion; whole grains, vegetables, fruits, legumes
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| Fat | Easiest to store; brain development and nerve function; controls inflammation; helps with clotting blood; needed for proper hormone production
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| Lapse | Slipping up a couple of times
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| Relapse | Completely revert to old behavior
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| Rewards | Non-food; massage, new workout outfit, new playlist
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| Types of Goals | SMART, long, short, result-oriented, behavior-oriented
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| SMART Goals | Helps clarify your fitness goals; a map that leads to your destination
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| Long Term | Big picture; 1 month or longer
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| Short Term | 1 month or shorter; weekly, daily, baby steps; used as steps for big picture
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| Result Oriented | Focus on result; want to lose 10 lbs? -> goal to result
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| Behavior Oriented | Focus on changing behavior; create habit; really good for people who are inactive
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| FITTE | Frequency; Intensity; Time; Type; Enjoyment
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| Frequency (FITTE) | The number of times a week you need to perform the exercise.
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| 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.
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| 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.
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| Type (FITTE) | Cardio, resistance, flexibility
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| 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.
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| Components of Fitness | Cardiorespiratory; Resistance Training; Flexibility; Balance; Core Strength and Stability
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| Components of Fitness | Cardiorespiratory Fitness; Resistance Training; Flexibility; Balance; Core Strength and Stability
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| 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
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| 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
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| 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
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| 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
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| Proprioception | How your body takes the information it receives from the environment and sends it to the brain
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| 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.
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| Water | Helps maintain body temperature; helps get rid of waste; you need to drink the amount you have lost
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| BMI (Body Mass Index) | Uses height and weight to calculate body fat mass
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| BIA (Bioelectric Impedance Assessment) | One of the most reliable and easy to use methods of determining body fat
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| Blood Pressure | Pressure exerted by circulating blood on the walls of blood vessels and on of the principal vital signs.
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| Systolic | Top number; measures the pressure in the arteries when the heart contracts
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| Diastolic | Bottom number; measures the pressure in the arteries when the heart muscle is resting between beats and refilling with blood
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| Stages |
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| Stages in Changing Your Behavior | Pre-contimplation; Contemplation; Preparation; Action; Maintenance
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| Pre-Contemplation | Ground 0; no intention of changing; in denial
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| 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
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| Preparation | You have looked into it; see benefits; small steps -> make a list
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| Action | You are doing what you plan to do
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| Maintenance | When you have passed the 6 month mark, got to be continuous
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| Fat Mass | Fat
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| Fat Free Mass | Everything not your fat; bones, muscles, organs,etc
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