chapters 1-3 Flashcards
wellness continuum
a spectrum of wellness states from irreversible change to optimum wellness
6 dimensions of wellness
physical social intellectual emotional spiritual environmental
stages of behavior change
precontemplation contemplation preparation action maintenance termination
3 primary levels of physical activity
physical fitness
physical activity
exercise
5 health-related components of fitness
cardiorespiratory endurance muscular strength muscular endurance flexibility body composition
6 skill-related components of physical wellness
agility balance coordination power speed reaction time
how to measure physical activity
METs (metabolic equivalents)
light/lifestyle (<3 mets)
moderate (3-6 mets)
vigorous (>6 mets)
overload principle
to see improvements, the amount of training must exceed what your body is used to
training effects
consistent overloads will bring about adaptation or changes
dose-response relationship
the amount your body adapts to new levels of training is related to the amount of overload or “dose”
diminished returns
the rate of improvement diminishes over time as your fitness level approaches your genetic limit
principle of progression
to effectively and safely increase fitness, you must apply an optimal overload level within a certain time period
principal of specificity
improvement in a body system will occur only if that specific system is targeted in training
principle of reversibility
use it or lose it
principle of individuality
training results will vary from person to person
