General Principles of exerise for Health and fitness chapter 2

the following guidelines can help you set achievable fitness goals:

* be realistic. this is perhaps the most important rule in goal setting--set goals that you can reach. Consider your current fitness level, consult with your instructor, and write down goals you know you can achieve, setting goals that are unachievable is likely to frustrate you and may result in your giving up on your program *establish short-term goals first. Reaching short-term fitness goals will motivate you to contiue exercising. therefore, establishing realistic short-term goals is critical. after you reach a short-term goal, pat yourself on the back, and then establish a new one. * Set realistic long-term goals. When setting your long-term goals, take into accoutn your physical limitations and amy hereditary factores that may affect your fitness limits. set goals that are realistic for you and not based on performance scores of other people. * establish lifetime maintenance goals. In addition to short-term and long-term goals, consider establishing a fitness maintenance goal. the purpose of this goal will be to maintain your new fitness level by remaining physically active. * Put goals in writing. A key to meeting goals (and to not forgetting them) is to write them down and post them where you will see them every day. You should revisit and revise your goals periodically as your routine or schedule changes so that they continue to be realistic and up-to-date. Remember, just because goals are in writing does not mean that they cannot be changed. * Make your goals specific and measurable. You need a way to determine whether you met your goal. Be sure to avoid unfocused goals, such as, "I want to lose weight by spring break. To lose weight I will eat healthy and exercise regularly.: establish focused goals instead: "I want to lose 15 pounds by spring break. I will exercise 3 times a week for at least 20 minutes and follow the healthy eating plan outlined by my dietitian. With these changes I should lose 1.5 pounds a week for 10 weeks." * establish a time frame. setting a date for reaching the goal will help you stay focused. * use a reward system. Reaching a goal is an accomplishment that you should acknowledge with a reward that is meaningful to you. * recognize obstacles to achieving goals. Once you begin your fitness program, be prpared for setbacks (such as skipping workouts and losing motivation) and to backslide a bit (and have your fitness level decline temporarily). This is normal. However, once you realize that you have stopped making progress toward your goals, you must be back on track and start making progress again as soon as you can.

Summary

1. the overload principle, which is the most important principle of exercise training, states that to improve physical fitness, the body or muscle goroup used during exercise mus be stressed. 2. the principle of progression states that overload should be increased gradually during the course of a physical fitness program. 3. the need for a rest period between exerse training sessions is called the principle of recuperation. 4. Physical fitness can be lost due to inactivity; this is often called the principle of reversibility. 5. the components of the exercise prescription include fitness goals, type of activity, the warm-up, the work out, and the cool-down. 6. all exercise training programs should be tailored to meet the objectives of the individual. therefore, the exercise prescription should consider the individual's age, health, fitness status, musculosketal condition, and body compostition. 7. the minimum level of physical activity required to achieve some of the health benefits of exercise is called the threshold for health benefits.

make sure you know...

> although low levvels of physical activity can provide some health benefits, moderate-to-high levels of physical activity are required to provide major health benefits. > the trheshold for health benefits is the minimum level of exercise required to achieve some health benefits of exercise.

make sure you know...

> five key principles of exercise training are overload principle, principle of progression, specificity of exerise, principle of recuperation, and reversibility of training effects. > the overload principle states that to improve physical fitness, the body or the specific muscle group 8used during exercise must be stressed > the principle of progression is an extension of the overload principle and states that overload should be increased gradually over the course of a physical fitness training program. > the priniciple of specificity refers to the fact that exercise training is specific to those muscles involved in the activity. > The requirement for a rest period between training sessions is called the principle of recuperation. >The principle of reversibility refers to loss of physical fitness due to inactivity.

Make sure you know...

> the "close" of exercise required to effectively promote physical fitness is called the exercise prescrition. > the components of the exercise prescription include fitness goals, mode of exercise, the warm-up, the workout, and the cool-down. you can use the FIT principle (frequency, intensity and type of exercise) to help you design your fitness program. > exercise training programs should be individualized by considering such factors as age, health, and fitness status of the individual.

4. what is the difference between overtraining and the principle of recuperation?

______________________________

5. what are the general purposes of a cool-down and a warm-up?

______________________________

7. how does the principle of progression apply to the exercise prescription?

______________________________

6. what are the components of the exercise prescription?

_______________________________

8. what is the overload principle, and what is one practical example?

________________________________

10. what happens to physical fitness if yo stop training?

_________________________________

9. why is the threshold for health benefits an important concept?

__________________________________

cool-down

a 5- to 15-minute period of low-intensity exercise that immediately follows the primary conditioning period; sometimes called warm-down.

overload principle

a basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific nuscles must be stressed

warm-up

a brief (5- to 15-minute) period of exercise that precedes a workout.

principle of progression

a principle of training that states that overload should be increased gradually.

2. the curretn public health recommendation is for adults to achieve a minimum of ______ minutes of moderate intensity physical activity each day.

a. 15 b. 20 c. 30 d. 60

3. a primary purpose of a warm-up is to

a. elevate muscle temperature and increase blood flow to the active muscles. b. remove lactic acid from the blood c. reduce the level of stress hormones in the blood d. none of the above.

1. which one of the following is NOT a key principle of exercise training?

a. overload principle b. principle of progression c. principle of recuperation d. principle of supercompensation

intensity of exercise

the amount of physiological stress or overload placed on the body during exercise.

duration of exercise

the amount of time invested in performing the primary workout.

Principle of recuperation

the body requires recovery periods between exercise training sessions to adapt to the exercise stress. therefore, a period of rest is essential for achieving maximal benefit from exercise.

exercise prescription

the individualized amount of exercise that will effectively promote physical fitness for a given person.

principle of reversibility

the loss of fitness due to inactivity.

threshold for health benefits

the minimum level of physical activity required to achieve some of the health benefits of exercise.

frequency of exercise

the number of times per week that one exercises.

overtraining

the result of failure to get enough rest between exercise training sessions.

mode of exercise

the specific type of exercise to be performed.

then percent rule

the training intensity or duration of exercise should not be increased by more than 10% per week.