chapter 2 fitness and health Flashcards
principles of exercise training for improving physical fitness
- overload
- progression (10% rule)
- specificity
- recuperation/recovery
- dangers of overtraining
- variation
- reversibility
- individualization
idea of an exercise prescription (ExRx)
An individualized amount of exercise that will promote PA and achieve benefits for a person
- fitness goals
- mode
- warm up
- conditioning period
- cool down
warm up
5-10 min that precedes a workout
- low moderate intensity (progressive)
purpose - increase muscle temp, vasodilation/blood flow, Heart rate , Ventilation, cognitive awareness and range of motion
workout
FITT PRINCIPLE
Frequency
Intensity
Time
Type
cool down
5-15 minute post exercise
- low intensity
purpose - lower body temp, get blood back to heart, prevent blood pooling, remove exercise metabolites
personalizing the workout - Individualization
limit - sustained sitting
2-3 times a week - stretch and strengthen muscles
3-5 times a week - condition your heart and lungs with continuous exercise
daily - engage in regular lifestyle physical activity to accumulate health benefits
too much exercise good or bad
training for sport - long intense training
- skill related components : speed agility balance coordination power and reaction time
training for health - moderate
moderate training improves immune function
intense training decreases immune function (stress hormone)
avoid sedentary behaviors
prolonged sitting(>10 hrs. day) may have more negative health risks than smoking
- taking breaks : reduced risks of numerous diseases
- benefits - exercise be active and avoid sedentary time
current guidelines
adults 18-64
- 150min of moderate intensity
- 75min of vigorous intensity
- 30 min most days of the week
- threshold for health benefits - min level of exercise/pa to see
benefits
barriers to physical activity
- lack of time
- social and environmental influences
- inadequate resources
- lack of motivation & commitment
50% adherence rate to PA and EX over 6 months
