Personal Fitness Chapter 3 Lesson 2
A breakdown of how often you need to work, how hard, the length of time per session. and the type of activity or exercise performed
Exercise prescription
What are the factors of exercise prescription referred to as?
FITT
refers to the number of times per week you engage in physical activity or exercise.
Frequency
based on your awareness of specific body "cues"?
Ratings of perceived exertion
the difficulty or exertion level of your physical activity or exercise
intensity
what is perceived exertion used to determine?
intensity of cardiorespiratory or exercise
a measure of how much weight you can lift one time for a given exercise.
maximum strength
how do you compute your maximum heart rate?
subtract age from the number 220
in order to improve your level of fitness, you must increase the amount of regular activity or exercise that you normally do.
the overload principle
the duration of a single workout, usually measured in minutes or hours.
time
the particular type of physical activity or exercise you choose to do.
type
the number of times your heart beats per minute
heart rate
If you are able to talk with some slight effort during a workout, your RPE is probably between ____ and _____
- 11 and 16
What does FITT stand for?
- Frequency - Intensity - Time - Type
What are some methods of determining intensity?
- Percentage of Maximum heart rate - perceived exertion - talk test - percentage of maximum strength
The type of activity and the particular activity you do should be guided by several considerations:
- what you enjoy doing - how much time you have for the activity - how much money you can afford to spend on needed equipment
What are the three scientific principles that govern exercise prescriptions?
1. overload principle 2. the specificity principle 3. the progression principle
exercise or activities that improve the efficiency of the heart, lungs, blood, and blood vessels.
cardiovascular conditioning
a measure of how hard you feel you are working during physical activity or exercise.
perceived exertion
what is another name for heart rate?
pulse
