Elements of Fitness
Power
A strength category. A combination of strength and speed; a muscle's ability to generate maximal tension as quickly as possible
Speed strength
A strength category. The ability of a muscle or muscle group to absorb and transmit forces quickly
Maximum strength
A strength category. The ability of a muscle or muscle group to recruit and engage as many muscle fibers as possible
Starting strength
A strength category. The ability to recruit as many motor units as possible instantaneously at the start of a movement
Relative strength
A strength category. The individual's body weight in relation to the amount of resistance they can overcome. Calculation: 1RM / body weight = force per unit of body weight
Cardiorespiratory training
A training that focuses on cardiovascular fitness. It reduces fatigue, improves energy levels, reduces depression, reduces stress and anxiety, prevents some types of cancer, improves sleep, and improves mental acuity.
Passive stretching
A type of stretching that uses an external force to move a joint to the end of a range of motion
Resistance training
Also called strength training; exercise with the explicit intent of increasing strength, endurance, muscle size (hypertrophy), or power. Increases lean mass, increases resting metabolic rate, and promotes bone development
Self-myofascial release (SMR)
Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ. Ideal before and after exercise. Avoid the lumbar spine
Pre-contraction stretching
Flexibility technique that may be assisted by or utilizes a stretching tool like a towel or stretching strap
Specific warm-up
Movements used to prepare the body for a sport or specific exercises. Variations of dynamic stretching and light cardiovascular activity
Warm-up
Necessary for preparing the body for the activity or training; purposes include: increased blood flow, increased respiration, increased body temperature, and increased neurological activation
General warm-up
Non-specific, low-intensity activity including dynamic stretching and light cardiovascular activity with the purpose of increasing blood flow, respiration, and body temperature
Agility
The ability to accelerate, decelerate, stabilize, and change direction with proper posture
Speed
The ability to move the body in one direction as fast as possible
Quickness
The ability to react and change body position with a maximum rate of force production
Strength
The amount of force that can be created by a muscle or group of muscles
Core training
Training necessary for every client. It can contribute to increased sports performance, reduced back pain, and increased functional strength for everyday activity. Example exercises: Abdominal crunch, plank, cable woodchop
Balance training
Training that requires sensory input from the eyes, ears, and proprioceptors. It improves static and dynamic stability, reduces incidents of a recurrent ankle injury, reduces low back pain with core training, and joint pain with strength training
Active Stretching
A type of stretching that involves a muscle actively contracting to stretch another muscle
Hypertrophy
An increase in muscular size as an adaptation to exercise
Benefits of flexibility training
Better posture, Improved balance, Decreased chronic pain, and Improved ROM
Flexibility training
Element of fitness using stretching to increase the range of motion of a joint or group of joints. Should be incorporated a minimum of three days a week
Flexibility training progression
General warm-up, Dynamic stretching (SMR), Specific warm-up, Exercise bout, and Static/passive or pre-contraction stretching (SMR)
Static stretching
Lengthening a muscle and holding the lengthened position. Ideal after exercise or on rest days
Dynamic stretching
Movement-based active stretching where muscles engage to bring about a stretch. Ideal before exercise and may reduce muscle soreness
Cooldown
Offers both physiological and mental benefits. Allows the heart rate and body temperature to return to normal, helps return the body to its resting state, and can help to alleviate DOMS (delayed onset muscle soreness)
Plyometric training
Reactive training seeking maximum force in the shortest amount of time. It improves intermuscular coordination, increases muscle size, improves storage and use of elastic energy, increases active muscle working range, enhances involuntary nervous reflexes, increases muscular pre-activity, and enhances motor coordination. Example exercises: Split jumps, speed skater, and cone drills
Muscular endurance
The ability of a muscle or group of muscles to continuously exert force against resistance over time
Power
The amount of force exerted by a muscle or group of muscles in a given amount of time
Cardiovascular fitness
The capacity to take in, transport, and utilize oxygen; specifically, the efficiency at which the heart and lungs can provide oxygen-rich blood to working muscle tissue