Get fit stay well ch. 2

FITT formula

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

6 skill-related components of fitness

Agility, Balance, coordination, power, speed, reation time

physcial activity

Any bodily movement produced by skeletal muscles that results in an expenditure of energy.

overtraining

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

excercise

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

range-of-motion

The movement limits that limbs have around a specific joint

5 health-related components of physical fitness

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

principles of fitness

general principles of exercise adaptation that guide fitness programming

speed

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

balance

the maintenance of equilibrium while you are stationary or moving

progression

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

physical fitness

A set of attributes that relate to one's ability to perform moderate to vigorous levels of physical activity without undue fatigue.

barriers to physical activity

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

individuality

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

internal exercise rewards

Rewards for exercise that are based upon how one is feeling physically and mentally (sense of accomplishment, relaxation, increased self-esteem).

external exercise rewards

Rewards for exercise that come from outside of a person (trophy, compliment, day at the spa).

overload

Subjecting the body or body system to more physical activity than it is accustomed to.

rest and recovery

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

specificity

The principle that only the body systems worked during training will show adaptations.

reversibility

The principle that training adaptations will revert toward initial levels when training is stopped.

mode

The specific type of exercise performed

MET

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

agility

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

coordination

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

power

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

reaction time

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