Personal Fitness Chapter 3 Lesson 2

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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


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