Chapter 13: Comprehensive Program Design Flashcards
Warm-up
At least 5-10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities
Conditioning
At least 20-60 minutes of aerobic, resistance, neuromotor, andlor sports activities
Cool-down
At least 5 - 10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities
Flexibility
At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase
Morbidity
The amount of disease in a given population.
Mortality
The amount of death in a population.
Metabolism
The rate at which body tissues break down and utilize energy consumed.
Depression
Marked by feelings of sadness and unhappiness along with being self-critical and having low self-esteem.
Anxiety
An emotional state marked by excessive anticipatory worry and tension.
Fear
A reaction to a present danger.
Anxiety-related worry
Related to upcoming events, real or imagined, over which the person has little control over.
F in FITT-VP
Frequency
I in FITT-VP
Intensity
1st T in FITT-VP
Time
2nd T in FITT-VP
Type
V in FITT-VP
Volume
P in FITT-VP
Progression
Frequency
The amount of sessions per week of working out.
Intensity
How hard a workout is for someone.
Time
The amount of time in which the exercise is done.
Recommendations for moderate activity
30 - 60 minutes on at least 3 days a week for 150 minutes in a week
Recommendations for Vigorous activity
20 - 60 minutes on at least 3 days a week for 75 minutes in a week
Greater benefits gained at moderate intensity recommendations of:
300 minutes per week
Greater benefits gained at vigorous intensity recommendations of:
150 minutes per week
Type (mode)
The activity that you will be doing.
Volume
The amount of work being done.
MET
Metabolic equivalent. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest.
MET-min
An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities.
kilocalorie
The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.
1 MET
3.5 [mL · kg−1 · min−1]
Frequency
How often the workouts are taking place in a week.
Flexibility training
Flexibility exercises have the potential to improve joint range of motion and physical function.
Muscular fitness
Muscular fitness includes both muscular strength and muscular endurance.
Muscle strength
The ability of a muscle or muscle group to exert force.
Muscular endurance
The ability of a muscle or muscle group to continue to perform without fatigue.
Neuromotor Exercise
Involves motor skills including balance, coordination, agility, and proprioceptive training.
Coordination
The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.
Balance
The maintenance of equilibrium while stationary or moving.
Power
The rate at which one can perform work.
Reaction time
The time elapsed between stimulation and the beginning of the response.
Plyometrics
Exercises that link strength
with speed of movement to produce power.
Beginner Activity Status: Cardio
those who are inactive with no or minimal physical activity and thus are deconditioned
Intermediate Activity Status: Cardio
those who are sporadically active but do not have an optimal exercise plan and thus are moderately deconditioned
Established Activity Status: Cardio
those who are regularly engaging in moderate to vigorous exercise
Beginner Resistance Training Timeframe
2 - 3 months
Intermediate Resistance Training Timeframe
3 - 12 months
speed
the ability to perform a movement within a short about of time
agility
the ability to change the position of the body in space with speed and accuracy
