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
At least 30 minutes on 5 days a week for a total of 150 minutes in a week.
Recommendations for Vigorous activity
20-25 minutes a day for at least 3 days a week for a total of 75 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.
Kilocalorie
The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.
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.
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.
