PE Chapter 2

increasing one aspect of your training program (frequency, intensity, or duration) by no more than 10% per week to ensure progression and prevent injury

10% rule

from 1997-2014 ____% of adults met the minimal guidelines for activities; ___% of college students met goal

21; 31

sports related injuries most commonly affect this age group

5-24 year olds

a formula for designing a safe and effective program that specifies frequency, intensity, time, and type of exercise

FITT formula

what is the FITT acronym

Frequency, Intensity, Time, Type

the standard metabolic equivalent used to estimate the amount of energy (oxygen) used by the body during physical activity; scale multiplies; you use one or less when resting quietly

MET

what factors should you consider when choosing a workout program?

age, weight, current fitness level, disability, pregnancy

the ability to rapidly change the position of your body with speed and accuracy

agility

What are the six skill related components of fitness?

agility, balance, coordination, power, speed, reaction time

the maintenance of equilibrium while you are stationary or moving

balance

personal or environmental issues that hinder your participation in regular physical activity

barriers to physical activity

relative amounts of fat and lean tissue in your body; muscle, bone, organs, fluids

body composition

the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise; less risk of diseases and better brain

cardiorespiratory endurance

What are the five health-related fitness components?

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

the ability to use both your senses and your body to perform motor skills smoothly and accurately

coordination

a process that leads to a lack of sufficient fluid in the body, affecting normal body functioning

dehydration

the rate of fitness improvement diminishes over time as fitness levels approach genetic limits

diminished returns

the amount of adaptation you can expect from exercise directly relates to the amount of overload incorporated into the program

dose-response

physical and social factors that may make it harder for you to exercise

environmental barriers

what are the levels of the activity period

everyday, walking; 3-5x week, jogging; 2 days, strength traning and flexibility; screen time, least amount of activity

physical activity that is planned or structured done to improve or maintain one or more of the components of fitness

exercise

what are some things you should consider when choosing an exercise environment

exercise facilities, neighborhood, weather, safety

rewards for exercise that come from outside of a person; trophies, compliments, day at the spa

external exercise rewards

the ability to move your joints in a full range of motion; reduces muscle and tendon injuries

flexibility

the number of times per week that you will perform an exercise

frequency

describe the different kinds of warm ups

general, 5-10 minutes of easy activities; specific, 3-5 minutes of dynamic activities

describe the kinds of cool downs

general, get heart rate down; specific, stretching muscles you have exercised

components of physical fitness that have a relationship with good health

health related components of physical fitness

the variable nature of physical activity dose-response or adaptations in different persons

individuality

how hard you will exercise

intensity

rewards for exercise that are based upon how one is feeling physically and mentally; sense of accomplishment, relaxation, increased self-esteem; primary motivation

internal exercise rewards

what are the three categories of activities

lifestyle physical activities, exercise training options, sports and recreational activities

what are the three primary levels of physical activity

light less than 3 mets light work, moderate 3-6 walking and biking, vigorous greater than 6 running and sports

the specific type of exercise performed

mode

the ability of your muscles to contract repeatedly over time; used in sports

muscular endurance

the ability of your muscles to exert force; decreases risk of low bone density and musculoskeletal injuries

muscular strength

one who does not respond well to a training program

non-responder

what are the principles of fitness

overload, progression, specificity, reversibility, individuality, rest and recovery

subjecting the body or body system to more physical activity than it is accustomed to; example

overload; to increase flexibility stretch further than youre used to

excessive volume and intensity of physical training leading to diminished health, fitness, and performance

overtraining

lack of self-motivation, injury, starting fitness levels, body weight issues, psychological problems

personal barriers

any bodily movement produced by skeletal muscles that results in an expediture of energy

physical activity

a set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity w out under fatigue

physical fitness

the ability to perform work or contract muscles with high force quickly

power

general principles of exercise adaptation that guide fitness programming

principles of fitness

a gradual increase in a training program's intensity, frequency, and or time

progression

things to consider when looking at using technology to stay in shape...

purpose, money, activities, ease of use/compatibility

The movement limits that limbs have around a specific joint are referred to as

range-of-motion

the time between a stimulus and the initiation of your physical reaction to that stimulus

reaction time

most of the training adaptations take place during the rest periods between workouts

resistance training

someone who responds well to a training program

responder

taking a short time off from physical activities to allow the body to recuperate and improve

rest and recovery

you are preparing your body to withstand the more vigorous exercise to come

rest-to-exercise transition

the principle that training adaptations will revert toward initial levels when training is stopped; "use it or lose it"

reversibility

components of physical fitness that have a relationship with enhanced motor skills and performance in sports

skill related components of fitness

the principle that only the body systems worked during training will show adaptations; train target muscles specific to your sport

specificity

the ability to perform a movement in a short period of time

speed

how can you get started improving fitness behaviors

think about your motivations, goals, needs; select activities that will meet those needs; apply the FITT formula to each of those activities; make a conscious long-term commitment to your exercise program

the amount of time you will devote to a given exercise

time

what are three aspects of overload

training affects, dose-response, diminished returns

when consistent overloads or stresses on a body system will cause an adaptation to occur; example

training effects; eventually your body gets used to running more laps around a track

the kind of exercise you will do

type

what are some key things to understand in improving your fitness behaviors

understand your motivations, anticipate and overcome obstacles, make time for exercise, select fun and convenient activities, choose an exercise environment, set reasonable goals, plan rewards, and commit

what are some common reasons people decide to exercise

want to be healthier, want to have fun, meet new people or exercise with friends, challenge and competition, lose weight, stronger more toned body

how to prevent injury

warm up properly; rest-to-exercise transition; proper cool down