PE 101 Chapter 2

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

The __________ principle states that in order to see improvements in physical fitness, you must train at a level that is greater than what your body is accustomed to

overload

The principle that only the body systems worked during training will show adaptations is known as

specificity

What is the goal in a general warm-up?

to warm up the body by doing 3-10 minutes of light physical activity similar to the activities you will be performing during exercise

The overload principle states that to see improvements in physical fitness, you must

train at a level that is greater than what your body is accustomed to.

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes

33

6 skill components related to physical fitness

Agility Balance Coordination Power Speed Reaction time

Adaptation is defined as

a change in the body as a result of overload.

physical fitness is _________

a set of attributes that relate ones ability to perform moderate to vigorous levels of physical activity.

Which are skill-related components of physical fitness?

agility & power

The maintenance of equilibrium is

balance

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

balance exercises? or stretching? not sure...

5 health related components of physical fitness

cardiorespiratory endurance muscular strength muscular endurance flexibility body composition

Typical personal barriers to physical activity include __________

depression, anxiety, lack of self-motivation

The FITT formula acronym stands for __________

frequency, intensity, time, and type

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

individuality

Actions that can be performed daily by beginning exercisers are

lifestyle physical activities.

What are the three primary categories into which levels of physical activity can be grouped?

light, moderate, vigorous

Aerobic exercise, weight lifting, and yoga are all examples of

moderate physical activity

physical activity technically means any bodily movement produced by skeletal muscles that results in an expenditure of energy, whereas exercise specifically refers to __________

planned or structured physical activity done to achieve and maintain fitness.

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

cardiorespiratory endurance is __________

the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise.

muscular strength is __________

the ability of the muscles to exert force.

muscular endurance is __________

the ability of your muscles to contract repeatedly

flexibility is __________

the ability to move your joints in a full range of motion.

body composition is ____________

the relative amounts of fat and lean tissue in your body.

what is an MET and levels of measurement

the standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity. 1 MET=resting or sitting quietly <3 METs=light activity (walking/stretching) 3-6METs=moderate activity (hiking, softball, leisure swim) >6 METs=running, circuit training, swimming laps

According to the physical activity pyramid, individuals should work on muscular fitness & flexibility

2 days a week

According to the physical activity pyramid, individuals should work on cardiovascular aerobic activity

3 days a week