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.