To improve or maintain any component of physical fitness, application of the ____ formula is necessary.

What does this stand for?

FITT Formula.

F - Frequency

I - Intensity

T - Time (how long/duration)

T - Type (aerobic? hypertrophy?)

Aerobic training frequency: 

Intensity: 

Time:

Type:

Aerobic training frequency: 

3-6 times/week

Intensity: 60-90% MHR

Time: 20-30 minutes

Type: Jogging, cycling, swimming - any large muscle group activity

Fat loss frequency:

Intensity:

Time:

Type:

Fat loss frequency: 3-6 times/week

Intensity: 60-70% MHR

Time: 30+ minutes

Type: Walking, jogging, stepping (any large muscle group activity)

Muscular Endurance frequency:

Intensity:

Time:

Type:

Muscular Endurance frequency:

2-6 times/week

Intensity: 40-70% MHR

Time: 1-3 sets, 12-20 reps

Type: weights, tubing, bosu balls, stability balls

Muscular hypertrophy frequency:

Intensity:

Time:

Type:

Muscular hypertrophy frequency:

2-4 times/week

Intensity: 60-85% MHR

Time: 1-5 sets, 8-12 reps

Type: weights and machines

Muscular strength frequency:

Intensity:

Time:

Type:

Muscular strength frequency:

2-3 tmes/week

Intensity: 75-95% MHR

Time: 1-6 reps, 3-6 sets

Type: weights and machines

____ fitness is the measure of the body's abiliy to bring in oxygen to the lungs, transport it to the tissues, and have the tissues use the oxygen to produce energy for physical work.

This system includes the heart, blood vessels, and lungs

This principle is regular training at a load more than the body is presently used to.

PRINCIPLE OF OVERLOAD

The overload can be in the number of reps, resistance, time or amount of stretch

If you don't train, muscles can lose mass/you can lose progress.

This is known as 'detraining'

Training does not continue at the same rate forever. As an individual gets fitter, adaptations to training will progress at a slower rate compared to when that person first began.

This is the principle of what?

The five functional components of an exercise program are:

w___

c___

p___

s___

s___ and r___

WARM UP

CARDIO

POST-CARDIO COOL-DOWN

STRENGTH

STRETCH AND RELAXATION

Body prepares itself. CR system increases activity.

HR increases and body temperature gradually increases.

Synovial fluid production increases and blood flow to muscles increaes

During cardio, the intensity of increases increases to about 60-70% for fat loss, and 60-90% for aerobic training.

Why do we do cardio?

We can monitor heart rate to determine training intensity.

2 most common ways for monitoring heart rate are with which 2 arteries?

(220-age) - resting heart rate = HR reserve

Then, HR reserve x (say 60-85% for THR) then + RHR = training zone

It is a survey that you can judge your participants on, based on how much % of HR they are working at.

This is subjective marking though, so use with caution

Individuals should be able to breathe through workout without gasping.

Gasping indicates intensity may be too high and anaerobic system is stressed. This is ok of intention was to train anerobic system, but intensity should be reduced if goal was training the aerobic system.

What is the job of the post-cardio cool down phase?

Recommended time for this phase?

It winds down the body systems and allows gradual recovery after vigorous physical activity.

It prevents venous pooling.

Time: 5-10 min

The post-cardio cool down involves starting with using (large/small) locomotor movements incorporating both the upper and lower body.

Then gradually wind down with (larger/smaller) movements closer to the body.

The post-cardio cool down involves starting with using LARGE locomotor movements incorporating both the upper and lower body.

Then gradually wind down with SMALLER MOVEMENTS close to the body.

Muscular ____ is associated with more weight or more resistance and builds muscle and its ability to work harder.

Muscular ____ is associated with less weight/resistance and increases the body's ability to work longer/do more reps

Muscular STRENGTH is associated with more weight or more resistance and builds muscle and its ability to work harder.

Muscular ENDURANCE is associated with less weight/resistance and increases the body's ability to work longer/do more reps

For muscle strength training, intensity is determined by: 

res___

rep___

s___

RESISTANCE

REPETITIONS

SETS

What is the goal of the stretch and relaxation phase?

Stretching should be how many min?

To increase the ROM of muscles and relax the body.

Stretching: 5-10 min

Which age range have the most flexibility?

Which gender?

PRE-PUBESCENT CHILDREN

FEMALES

State if this helps or inhibits ROM:

Physically inactive people

Scar tissues

Very large muscles

INHIBITS

INHIBITS

INHIBITS

____ stretches are slow, controlled stretches where mild tension is felt.

Performed at end of workout.

Decreases sensitivity of muscle spindles and golgi tendon organs to allow muscles to relax.

____ stretches use body momentum (swinging) to stretch muscle and joint beyond previous ROM.

This is usually performed at the beginning of exercise, at the warmup

____ stretches lengthen the opposing muscles.

For example, contracting the anterior tibialis to stretch the gastrocnemius muscle.

____ stretches are stretches that occur from an external force such as body weight.

E.g, assisted triceps stretch

PNF makes use of maximal muscle contraction followed by relaxation and stretch.

PNF is advanced and requires a partner.

Good for short-term flexibility development. 

It is also a form of passive stretch.

Involves rapid and explosive movements ike bouncing.

Do NOT exceed 10% of the active-static ROM.

STATIC STRETCHING

Due to low levels of stress placed on muscles and joints, less muscle soreness will develop compared to other methods