Chapter 2

FITT formula

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

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

physical activity

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

health-related components of physical fitness

components of physical fitness that have a relationship with good health

skill-related components of fitness

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

overtraining

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

principles of fitness

general principles of exercise adaptation that guide fitness programming

barriers to phusical activity

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

exercise

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

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

range-of-motion

the movement limits that limbs have around a specific joint

specificity

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

reversibility

the principle that training adaptations will revert toward initial leverls 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