FITT principle:
Frequency: Describes how often activity takes place in a week
Intensity: Describes how vigorous the participant is engaged in activity
Type: Describes the specific activity selected
Time: Describes how long the participant is engaged in activity
Exercise Training Principles:
- Overload: a greater than normal stress or load on the body during a workout
- Progression: gradually increasing your workload as your body improves
- Specificity: means that you will have to do specific exercises to improve each of the components of fitness
Components of Fitness:
- Cardiovascular Endurance: how effectively your heart and lungs work when you exercise and how quickly they return to
normal when you stop
- Muscular Strength: the most weight you can lift or the most force you can exert at one time.
- Muscular Endurance: the ability of a muscle to repeatedly exert a force over a prolonged period of time
- Flexibility: the ability of your body's joints to move easily through a full range of motion
- Body composition: the ratio of body fat to lean body tissue, (such as bone, muscle and fluid)
Two main types of Exercise:
- Aerobic exercise: rhythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen and works the heart
- Anaerobic exercise: intense physical activity that requires little oxygen but uses short bursts of energy
Aerobic Capacity:
The maximum amount of oxygen the body can use during intense exercise. A person who has trained their body with cardio activities will achieve the following benefits:
Slower heart rate
Lungs use oxygen more effectively (better/easier)
Muscles use oxygen more effectively (better/easier)
Benefits of weight training:
Strengthens muscles
Burns body fat
Improves posture
Benefits of exercise:
Exercise helps reduce the risk of:
heart disease, stress, obesity, type II diabetes, helps keep blood glucose, blood pressure and cholesterol levels on target
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3 Stages of exercise:
1. The warm up: a period of low to moderate exercise to prepare your body for more vigorous activity
Examples: walking, jogging, jumping jacks, stretching, etc.
2. The workout: There are four guidelines for the workout stage of an exercise program; FREQUENCY - increasing the number of times you exercise per week; INTENSITY - varying the difficulty of a physical activity or exercise session;TIME - gradually increase the length of your workouts; ORDER - perform aerobic exercises before strength building exercises
Examples: Cardiovascular exercise: running, cycling, swimming, muscular strength/muscular endurance exercise: curl ups, push ups, pull ups, bench press, etc
3. The cool down: is a period of low to moderate exercise to prepare your body to end a workout session. The cool down includes stretching to help prevent/reduce injury and muscle soreness.
Examples: walking, jogging, active stretching, etc.