Exercise Program Design Flashcards
States that the body must work harder than what it is used to in order for it to adapt.
Principle of overload
States that the body should experience a gradual increase in workload.
Principle of Progression
States that the body will adapt specifically to the workload it experienced
Principle of Specificity
States that no two persons are the same and their rate of adaption to the same workload differs.
Principle of Individuality
The adaptations that take place as a result of training are all reversible
Principle of Reversibility
is something that can be achieved in 6 to 8 weeks
short-term goal
Is something that can be achieved in 6 months or more
Long-term goal
It is important that goals are attainable in the given period
Set realistic goals
Write a goal for each fitness component instead of writing a general one
Write specific goals
Is a concrete commitment. Visual reminder of the goals you have identified and it strengthens your resolve to keep your exercise program.
Write a fitness contract
Meaning of FITT
Frequency, Intensity, Time, Type
Refers to how many times a week you do cardio and strength training workouts. How often
Frequency
Is the amount of physical power that the body uses when performing an activity. How hard.
Intensity
Duration of exercise. How long.
Time
Refers to what level of exercise you are doing. What Activity?
Type
Also known as the pulse rate. The ___ ___ is one of the “vital signs” or the important indicators of health in the human body.
Heart rate
Heart rate, also known as __ ___
Pulse rate
Forms of Energy
Carbohydrates, Fats, Proteins
Are the main source of energy for the body. They are the sugars, starches, and dietary fiber that occur in plant foods and dairy products.
Carbohydrates
Live and store carbohydrates in what is known as Glycogen.
Muscles
Muscles live and store carbohydrates in what is known as ____
Glycogen
is used as fuel by the body when it is broken down as glucose
Glycogen
Glycogen is used as fuel by the body when it is broken down as ____
Glucose
Stored under our skin. It serves as insulation for the body to prevent heat loss. The major storage form of energy in the body
Fat
Used to repair and growth of body tissue. Are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source.
Proteins
Three Energy Systems
Anaerobic A-Lactic (ATP-CP), Anaerobic Lactic, Aerobic Energy System
Dominant source of muscle energy for high intensity physical activities, provides high bursts of start up energy that lasts around ten seconds or less.
Anaerobic A-Lactic (ATP-CP)
Shot put
Anaerobic A-Lactic (ATP-CP)
Weightlifting
Anaerobic A-Lactic (ATP-CP)
An energy systems that supplies energy for medium to high intensity physical activities. Ten seconds to two minutes
Anaerobic Lactic (Glycolytic)
Most of sports and activities use _____. Provides energy for low intensity last from two minutes to a few hours.
Aerobic Energy System
