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