Chapter 8 Flashcards
Going beyond the point in your training where you cannot recover. It is important to give one’s body enough time to recuperate and recover from exercise. To do this you need to include rest as well as change up the exercise intensity of a workout routine. Overtraining can cause a decrease in performance. In extreme circumstances, one can even lose muscle size and strength.
Overtraining
This is used to get the whole entire body to perform general exercises.
General Warm-Up
Specific warm-ups are used to get the body ready for specific exercises. You can think of a specific warm-up as performing knee push-ups to warm up the chest before moving onto the bench press.
Specific Warm-Up
This being done after exercise is important as it transitions our bodies back to a state of rest. The benefits include slowly lowering one’s heart rate, prevents blood pooling in our extremities, restores our normal body temperature and gradually brings our muscle length back to an optimal state.
Cool Down
What are some examples of a general warm-up?
Riding a stationary bike or jogging on a treadmill before a workout
Name the FITTE factors
Frequency, Intensity, Time, Type, and Enjoyment
_____ is how many sessions are done in a certain timeframe. Usually, time frames consist of a one-week period of time. The recommended _____ for exercise for somebody whose goal is general health is every day of the week for short periods of time. For improving fitness levels, the recommended _____ is between three and five days every week.
Frequency
This refers to how much demand the body is put through during a particular workout. The way to measure _____ is usually by measuring one’s heart rate. For people who have a goal of improving their general health, moderate _____ is the preferred method. This means increasing respiratory rates and heart rate but not so intense where your client is breathless and exhausted. The level of intensity ranges between 65% and 95% of your client’s maximum heart rate.
Intensity
This refers to how long a workout session lasts. This is typically measured in minutes. For general health goals, 30 minutes a day and five days a week is what is recommended.
Time
This refers to what kind of physical activity is performed. General exercises that are encouraged include, mowing the lawn, walking to the grocery store and using stairs instead of elevators. To improve one’s fitness level, machines that are typically used are stationary bikes, step machines, treadmills, aerobic classes, weight training and playing sports.
Type
The ____ level is a very subjective thing that people experience on an individual basis. This is also one of the most important parts of any workout program. Should coincide with the likes, dislikes, and personality of the person performing the program.
Enjoyment
Describe Training Zone 1 (include heart rate max & type of exercise)
- Heart rate Max between 65% and 75%
- Yoga, walking and light jogging
- Low intensity overall
Describe Training Zone 2 (include heart rate max & type of exercise)
- Heart rate Max between 76% and 85%
- Kickboxing, step classes, dance classes, group classes in general
- Moderate training intensity
Describe Training Zone 3 (include heart rate max & type of exercise)
- Heart rate Max between 86% and 95%
* Max cardio effort, sprints, High-intensity interval training
A beneficial form of cardio training. This is where you perform cardio exercises and/or strength exercises in succession with one right after the other and practically no rest between. You can use this cardio methods and all three of the OPT model stabilization, strength as well as power. This training is just as beneficial as other forms of cardiovascular training for improving fitness levels.
Circuit Training
