Components Of Fitness Flashcards
Components of the fitness
- cardiovascular endurance
- flexibility
- muscular strength
- muscular endurance
FITT principle
(F) frequency
(I) intensity
(T) time
(T) type
Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen and energy to the muscles
Flexibility
The specific range of motion possible at a joint. Flexibility in sports allows us to perform certain skills more efficiently; flexibility is also important in other sports to aid performance and decrease the risk of injury.
Muscular strength
The ability to exert force or lift a heavy weight. When weight training, it is the maximum force that can be exerted in a single effort.
Muscular endurance
The ability of a muscle to make repeated sub-maximal contractions over a period of time
Cardiovascular endurance - frequency
- maintenance: 3 times/week
- improvements: 3-5 times/week
- fat loss: 5-7 times/week
Flexibility - frequency
Maintenance and improvement:
3 times/week
Muscular strength - frequency
Train each muscle group 1-2x/week
Muscular endurance
The ability of a muscle to make repeated sub-maximal contractions over a period of time
Cardiovascular endurance - intensity
- target heart rate zone*
- maintenance and fat loss: 60-75% MHR
- improvements: 75-85% MHR
Flexibility - intensity
Stretch to the point of mild discomfort (not sharp pain) in the muscles
Muscular strength - intensity
Choose a weight that allows you to complete only 1-6 repetitions before fatiguing
Muscular endurance - intensity
Choose a weight that allows you to complete 15-30+ repetitions before fatiguing
Cardiovascular endurance - time
- maintenance: 20 - 30 min
- improvement: 30 - 45 min
- fat loss: 45 - 60+ min
Flexibility - time
- minimum 10 seconds per stretch
- up to 30+ seconds per stretch
Muscular strength - time
- up to an hour workout
- 1-5 sets per exercise, depending # of muscle groups to be trained in a day
- rest 2-3 minutes between sets
Muscular endurance- time
- workout length varies
- 3-5 sets per exercise, depending on # of muscle groups trained
- rest 30 seconds to 2 minutes between sets
Cardiovascular endurance - type
-continuous exercise that involve as many large muscle groups as possible (e.g. cycling, jogging, swimming, etc.)
Flexibility - type
- static stretching (i.e. slow, sustained stretch)
- PNF (assisted stretching)
- dynamic stretches/warm ups
Muscular strength - type
Resistance training (i.e. weights, machines, body weight, medicine balls, etc.)
Muscular endurance - type
Resistance training (i.e. weights, machines, body weight, medicine balls, etc.)
Load
The weight or amount of resistance used in the performance of an exercise. The load can be a dumbbell, barbell, a setting on a machine, rubber tubing, your body, or any other substance that is used as a weight
Repetition
A single complete action of an exercise from the starting position to completion and back to the starting position. A repetition is also called a rep.
Set
The number of complete and continuous repetitions of an exercise
Compound exercises
Exercises that will target more than one muscle group; action will involve more than one joint. Compound exercises should be performed FIRST, prior to isolation exercises.
Isolation exercises
Exercises that targets ONE muscle group; action will involve only one joint. Isolation exercises should be performed AFTER compound exercises.
Muscle toning
Ton increase the definition and time of muscles:
Frequency: train each muscle group 3-5x/week
Intensity: the number of repetitions to 7-14 and slightly increase the load weight (choose a weight amount that creates fatiguing after 7-14 repetitions)
Time: 3-5 sets per target muscle group
Type: resistance training
