Elements of Fitness

Power

A strength category. A combination of strength and speed; a muscle's ability to generate maximal tension as quickly as possible

Speed strength

A strength category. The ability of a muscle or muscle group to absorb and transmit forces quickly

Maximum strength

A strength category. The ability of a muscle or muscle group to recruit and engage as many muscle fibers as possible

Starting strength

A strength category. The ability to recruit as many motor units as possible instantaneously at the start of a movement

Relative strength

A strength category. The individual's body weight in relation to the amount of resistance they can overcome. Calculation: 1RM / body weight = force per unit of body weight

Cardiorespiratory training

A training that focuses on cardiovascular fitness. It reduces fatigue, improves energy levels, reduces depression, reduces stress and anxiety, prevents some types of cancer, improves sleep, and improves mental acuity.

Passive stretching

A type of stretching that uses an external force to move a joint to the end of a range of motion

Resistance training

Also called strength training; exercise with the explicit intent of increasing strength, endurance, muscle size (hypertrophy), or power. Increases lean mass, increases resting metabolic rate, and promotes bone development

Self-myofascial release (SMR)

Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ. Ideal before and after exercise. Avoid the lumbar spine

Pre-contraction stretching

Flexibility technique that may be assisted by or utilizes a stretching tool like a towel or stretching strap

Specific warm-up

Movements used to prepare the body for a sport or specific exercises. Variations of dynamic stretching and light cardiovascular activity

Warm-up

Necessary for preparing the body for the activity or training; purposes include: increased blood flow, increased respiration, increased body temperature, and increased neurological activation

General warm-up

Non-specific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature

Agility

The ability to accelerate, decelerate, stabilize, and change direction with proper posture

Speed

The ability to move the body in one direction as fast as possible

Quickness

The ability to react and change body position with a maximum rate of force production

Strength

The amount of force that can be created by a muscle or group of muscles

Core training

Training necessary for every client. It can contribute to increased sports performance, reduced back pain, and increased functional strength for everyday activity. Example exercises: Abdominal crunch, plank, cable woodchop

Balance training

Training that requires sensory input from the eyes, ears, and proprioceptors. It improves static and dynamic stability, reduces incidents of a recurrent ankle injury, reduces low back pain with core training, and joint pain with strength training

Active Stretching

A type of stretching that involves a muscle actively contracting to stretch another muscle

Hypertrophy

An increase in muscular size as an adaptation to exercise

Benefits of flexibility training

Better posture, Improved balance, Decreased chronic pain, and Improved ROM

Flexibility training

Element of fitness using stretching to increase the range of motion of a joint or group of joints. Should be incorporated a minimum of three days a week

Flexibility training progression

General warm-up, Dynamic stretching (SMR), Specific warm-up, Exercise bout, and Static/passive or pre-contraction stretching (SMR)

Static stretching

Lengthening a muscle and holding the lengthened position. Ideal after exercise or on rest days

Dynamic stretching

Movement-based active stretching where muscles engage to bring about a stretch. Ideal before exercise and may reduce muscle soreness

Cooldown

Offers both physiological and mental benefits. Allows the heart rate and body temperature to return to normal, helps return the body to its resting state, and can help to alleviate DOMS (delayed onset muscle soreness)

Plyometric training

Reactive training seeking maximum force in the shortest amount of time. It improves intermuscular coordination, increases muscle size, improves storage and use of elastic energy, increases active muscle working range, enhances involuntary nervous reflexes, increases muscular pre-activity, and enhances motor coordination. Example exercises: Split jumps, speed skater, and cone drills

Muscular endurance

The ability of a muscle or group of muscles to continuously exert force against resistance over time

Power

The amount of force exerted by a muscle or group of muscles in a given amount of time

Cardiovascular fitness

The capacity to take in, transport, and utilize oxygen; specifically, the efficiency at which the heart and lungs can provide oxygen-rich blood to working muscle tissue