PEH1 Module 3 & 4
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