PEH1 Module 3 & 4

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Consider your Fitness Goals

Step 1 in Creating a Workout Plan

Finding a Time and Place

Step 2 in Creating a Workout Plan

Choosing a Routine

Step 3 in Creating a Workout Plan

Getting Started

Step 4 in Creating a Workout Plan

Supplementing your Workout

Step 5 in Creating a Workout Plan

Monitor your Progress

Step 6 in Creating a Workout Plan

Aerobic Exercise

also known as cardiorespiratory/cardiovasuclar aerobic exercise

Anaerobic Exercise

also known as strength or resistance training, is a form of exercise that requires glucose for short intense workloads

Flexibility Exercises

also known as stretching

Dynamic Strength Training

also known as the isotonic exercise

Warm-up

are crucial parts of any exercise routine or sports training to prepare the body and mind for movement

Cardiorespiratory Endurance

at least three 20 to 30 minute bouts of aerobic exercise each week are recommended

Flexibility

at the end of every workout, perform 5-10 minutes of static stretching exercises

Calisthenics

basic body movements done without a gym equipment and at a medium aerobic pace

Balance

consuming the proper amount of servings from each category ensures a well-proportioned diet

Moderation

depriving yourself from foods rich infat and sugar is not necessary

Warm-up

each workout should begin with a?

Cool-down

each workout should end with a?

Aerobic Exercise

exercise which requires the use of oxygen to fuel the body for exercise demands or more of performing continuous movements using large muscle groups

Variety

good nutrition does not have to be boring, the USPA's food groups allow you to receive the proper nutrients while having a great selection of foods to pick and choose from

F.I.T.T Principle

helps us create a workout plan that will be more effective in reaching our fitness goals, it is also a great way of monitoring your exercise program

Static Strength Training

helps you maintain muscle strength and tone, it involves contracting muscles without moving any joints

Flexibility Exercises

helps you prevent injuries during exercise and reduces muscle tension, increases circulation, and improves posture

Type

identify what fitness component you are targeting

Flexibility

if a workout session includes a CRE session and a resistance training session, it is best left to the end of the entire exercise routine

Adequacy

includes foods containing proper amount of these nutrients to prevent deficiencies, anemia, headaches, fatigue, and general weakness

Balance

includes foods containing sufficient amount of each class of nutrients

Progression

increasing the frequency, intensity, and/or duration of activity over periods is necessary for continued improvement in physical fitness

Maximal Exercises

involves contracting the muscles with all strength, such as pushing against an immovable object

Sub Maximal Exercises

involves contracting your muscles with less than your maximum strength, such as holding a dumbell with steady arms fully extended outward

Flexibility Exercises

is a form of training designed to increase range of motion of joints and lengthen muscles

Resistance Training

is used primarily to develop muscular strength and muscular endurance, but can develop cardiorespiratory endurance if it is incorporated within a circuit-type workout

Anaerobic Exercise

it increase the force of muscle contractions the body can generate while increasing your strength, speed, or power output

Static Strength Training

it is also known as the isometric exercise

Intensity

it is how hard you work during exercise

Time

it is how long you exercise

Frequency

it is how often you exercise

Time

it is measured in seconds, minutes, or hours

Intensity

it is often described as light, moderate, and vigorous

Variety

it is possible for a diet to have all the aforementioned characteristics, but still lack this

Type

it is the type of activity you are doing

Frequency

it is usually measured in days per week

Muscular Strength

lifting weights is one of the most effective ways to increase strength

Overload

one needs to load the body more than it is usually accustomed to

Reversibility

physical fitness or the effects of a physical activity program or an exercise program cannot be stored

Adequacy

provides the human body with energy and nutrients for optimal growth, maintenance and repair of tissue, cells and organs

Sets

refer to the group of repetitions

Repetitions

refer to the number of times an exercise is being performed during each set

Diet

simply refers to what we eat, promotes positive change and helps you incorporate sensible eating into your daily lifestyle

Variation

suggests that minor changes in training regimens yield more consistent gains in sport performance

Calorie Control

the amount of energy the bosy receives from incoming food needs to match the amount of energy needed for the body to sustain its biological and physiological activities

Specificity

the type of training in which individuals enagage should be directed specifically at improving their abilities in life

Dynamic Strength Training

this type of exercise strengthens the muscles over a full range of motion, uses resistance to work your muscles through a completed motion

Moderation

those who place severe restrictions on what they can eat or not eat often find it difficult to stick to a pattern of sensible eating

Muscular Strength

two or three 20 minute sessions each week that include exercises for all the major muscle groups are required

Muscular Endurance

two or three 30 minute sessions each week that include exercises such as calisthenics, push-ups, pull-ups, and lightweight training for all the major muscle groups are required

Density

you must select foods that pack the most nutrients into the least amount of calories


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