Download Fitness & Exercise Principles: Overload, Specificity, Consistency, Progression, Maintenanc and more Quizzes Physical Activity and Sport Sciences in PDF only on Docsity!
Overload
placing a greater than normal physical demand on the body; leads to increased fitness, not just health TERM 2
Specificity
DEFINITION 2 adaptations to exercise training are specific to the particular exercise used; while the application of an overload will improve your physical fitness no matter what the exercise, it will only improve your physical performance in the area in which you have trained TERM 3
Consistency
DEFINITION 3 To maintain health and/or improve physical fitness, one should consistently exercise TERM 4
Progression
DEFINITION 4 the systematic movement from being less fit toward being more fit; the greatest progress in physical fitness is often observed within the first 12 weeks of exercise training, after which improvements occur in smaller, less tangible increments TERM 5
Maintenance
DEFINITION 5 Setting an exercise lifestyle and keeping it up so that you stay fit for a lifetime.
Effects of Aging
Aging is associated with muscle loss, decreases in resting metabolism, fitness, and bone density, and increases in body fat, body weight, resting blood pressure, diabetic tendencies, prevalence of cancers, and risk for cardiovascular disease TERM 7
Principles of a Fitness Program
DEFINITION 7
- Overload 2. Specificity 3. Consistency 4. Progression 5. Maintenance TERM 8
Components of Physical Fitness
DEFINITION 8
- Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition TERM 9
FITT formula
DEFINITION 9 The FITT formula is used to help establish the frequency, intensity, time, and type of exercise that is appropriate for your initial fitness level and personal fitness goals 1. frequency: at least 3 days/week, up to 5 for moderate/high intensity, 5-7 for low intensity 2. intensity: target heart rate, high intensity improves fitness, low intensity only maintains health 3. time: depends on intensity 4. type: aerobic, weight-bearing, etc. TERM 10
RICE principle
DEFINITION 10 a) Rest: when pain occurs with movement. b) Ice: apply immediately after the injury and every few hours afterward for 15-20 minutes. c) Compression: use an elastic bandage during waking hours. d) Elevation: elevate the injured area to keep the swelling down.
Dimensions of Wellness
- intellectual 2. emotional 3. social 4. spiritual 5. physical TERM 17
Types of
Contractions
DEFINITION 17
- Isometric 2. Isotonic (concentric/eccentric) *sticking point: most difficult part of a lift, just after change from eccentric to concentric phase TERM 18
When is spotting
needed?
DEFINITION 18
- weight overhead 2. weight over torso 3. weight on shoulders 4. during liftoff TERM 19
Sets/Reps
DEFINITION 19
- Power/muscle mass: 3 sets of 4-8 reps 2. Strength/toning: 2 sets of 12-15 reps TERM 20
Benefits of Exercise
DEFINITION 20
- improved cardiorespiratory function 2. improved metabolic efficiency 3. improved body composition 4. disease prevention/management 5. improved psychological/emotional wellness 6. improved immune function 7. injury prevention 8.
Short vs. Long-term goals
short: address behavior, not a desired outcome, 1-4 weeks long: single desired outcome, months-years
