Term
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Definition
FITT-VP
Frequency
Intensity
Time
Type
Volume
Progression |
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Term
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Definition
| The number of days a week you exercise (want to workout over half the days) |
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Term
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Definition
| Working at an activity level that is more difficult than normal |
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Term
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Definition
Duration of the exercise
- There is a trade-off for time and intensity
- Can be counted in mins/laps/reps |
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Term
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Definition
| The mode of activity performed in the exercise session (what kind) |
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Term
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Definition
| Use big muscles which needs constant oxygen supplied to them rhythmically |
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Term
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Definition
The total amount of exercise performed
- Volume = Frequency x Intensity x Time |
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Term
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Definition
| Gradually increasing the training stimulus over time to achieve the desired results |
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Term
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Definition
| Strength + (Distance/Time) |
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Term
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Definition
Push press, push jerk, power clean, power snatch
- Gluteus maximus, quadriceps, hamstrings, gastrocnemius, soleus, deltoids, trapezius |
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Term
| An effective resistance program needs |
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Definition
| Principles of Exercise (PROVIRRBS) + Variables of Training (FITT-VP) |
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Term
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Definition
| Specific, Measurable, Attainable, Realistic, Time-bound |
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Term
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Definition
| Your goals and training status will help determine what to do (specificity plays a role) |
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Term
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Definition
| If you work one muscle you need to work the opposing muscle as well |
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Term
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Definition
Beginner: 1-2 per week
Intermediate: 2-3 per week
Advanced: 3-4+ per week |
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Term
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Definition
| Stressing two opposing muscle groups right after each other |
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Term
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Definition
| Stressing the same muscle group twice right after each other |
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Term
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Definition
- Power, other compound (core), then assistance exercises
- Upper and lower body exercises (alternated)
- “Push” and “Pull” exercises (alternated) |
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Term
| Planning Resistance Training Steps |
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Definition
1. Goal setting
2. Exercise section
3. Training frequency
4. Exercise order
5. Load and repetitions |
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Term
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Definition
| If you can perform 2 extra reps of your workout in your past 2 workouts you can do more |
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Term
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Definition
| Training load x Number of repetitions x number of sets |
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Term
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Definition
Depend based on workout/person
- Strength and Power = 2-5 mins
- Hypertrophy = 0.5/1.5 mins
- Muscular Endurance = 0.5 mins |
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Term
| Cardiorespiratory Endurance |
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Definition
| The capacity to perform sustained, large-muscle, dynamic exercise at moderate to high levels of intensity |
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Term
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Definition
| Includes the heart, blood vessels, and lungs to deliver O2 |
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Term
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Definition
| Heart and vasculature (arteries and veins) and no lungs |
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Term
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Definition
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Term
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Definition
| Oxygen is somehow involved |
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Term
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Definition
The rate of oxygen consumption by muscle tissue needed to sustain activity (the dot above the V signified rate)
- mL O2/kg/min |
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Term
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Definition
| The maximum rate of oxygen consumption by working muscle tissue |
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Term
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Definition
| Most frequently used method for monitoring CRE training intensity because it’s simple to use and corresponds well with VO2 (linear relationship) |
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Term
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Definition
| Find the radial or carotid artery |
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Term
| Target/training heart rate (THR) |
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Definition
The intensity at which you should be working at to achieve your desired fitness goals with respect to CRE training
- Common method Karvonen
- (HRR x exercise intensity) + RHR |
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Term
| Age-predicted maximum heart rate |
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Definition
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Term
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Definition
| A positive modification to the performer while engaging in an effective CRE training program |
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Term
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Definition
| Ejects oxygenated blood to the rest of the body |
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Term
| Acute responses to cardio training |
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Definition
- Cardiorespiratory Responses
- Oxygen Uptake
- Blood Pressure
- Control of Local Circulation
- Respiratory Responses
- Gas Responses |
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Term
| Chronic responses to cardio training |
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Definition
- Cardiovascular
- Respiratory
- Neural
- Muscular
- Bone and Connective Tissue
- Endocrine
- Additionally results in less body fat |
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Term
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Definition
- Uses large quantity of muscle mass
- Elevates the heart rate continuously
- Cyclical/rhythmic for long periods of time
- Ex: Running, swimming, dancing, rowing |
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Term
| Secondary Aerobic Exercise |
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Definition
- Uses large quantity of muscle mass
- Elevates the heart rate intermediately
- Ex: Soccer, tennis, basketball |
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Term
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Definition
Heart rate, stroke volume, and cardiac output go up
- CO = HR x SV |
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Term
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Definition
VO2 increases with exercise intensity
- At rest its around 3.5 mL/kg/min |
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Term
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Definition
Blood pressure increases with intensity
- Systolic (120)/Diastolic (80) |
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Term
| Control of Local Circulation |
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Definition
Some arteries open wider to allow more blood flow to certain areas, while other arteries to organ systems because slower to limit oxygenated blood flow
- At rest, 15-20% of your oxygenated blood is going to skeletal muscles, but during work it an go up to 90% |
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Term
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Definition
| Volume of air you exchange per min will be increased with exercise |
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Term
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Definition
| Like the respiratory responses, O2 will be diffuse into your bloodstream and CO2 from your blood will go into the atmosphere across the capillary membrane near the alveoli |
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Term
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Definition
CO increased meaning a more efficient heart
- Heart rate at rest and heart rate during a given workload will decrease
- Capillary density (exchange of CO2 and O2) will increase |
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Term
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Definition
| Decreased respiration rate when exercising at a minor level |
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Term
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Definition
| Recruits motor neurons more efficiently |
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Term
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Definition
Number and size of the mitochondria increase (converts O2 to usable energy in the cell)
- Myoglobin content increases (protein that transports O2 in the cell) |
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Term
| Bone and Connective Tissue |
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Definition
| Bone and connective tissue also adapt to aerobic exercises but only when the intensity and strain is high enough |
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Term
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Definition
| Changes in hormone levels and secretion rate occur that allow you to maintain prolonged high aerobic intensities |
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