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Gym > Exit Profile > Flashcards

Exit Profile Flashcards

1
Q

What is the FITT Principle?

A

Frequency
Intensity
Time
Type

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2
Q

What is frequency?

A

How many times per week (ex: 3 times per week)

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3
Q

What is intensity?

A

How hard are you working (ex: heart rate, RPE, reps, sets)

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4
Q

What is time?

A

How long do you do it for (ex: 3 X 20 minutes, 1 hour)

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5
Q

What is type?

A

What type of physical activity are you doing (ex: biking, jogging, soccer, kayaking…)

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6
Q

What are the 5 components of fitness?

A
  • Cardiovascular endurance
  • Flexibility
  • Muscular strength
  • Muscular endurance
  • Body composition
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7
Q

What is cardiovascular endurance?

A
  • 60-80% THR
  • running
  • swimming
  • biking
  • roller skating
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8
Q

What is the recommended FITT for cardiovascular endurance?

A
  • F: 3-5 times per week
  • I: 60-85% MHR
  • T: 20-60 minutes
  • T: Swimming, running, biking
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9
Q

What is flexibility?

A

The ability to move through a full range of motion.

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10
Q

What is the recommended FITT for flexibility?

A
  • F: 3-5 times per week
  • I: Hold to the point of tension
  • T: 5-10 minutes before and after each workout
  • T: Static stretch
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11
Q

What is muscular strength?

A

Amount of force you can exert once (more weight, less reps).

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12
Q

What is the recommended FITT for muscular strength?

A
  • F: 3-4 times per week
  • I: Low reps/heavy weights
  • T: 30-60 minutes
  • T: Free weight/machines
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13
Q

What is muscular endurance?

A

The ability to exert force without getting fatigued (less weight, more reps).

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14
Q

What is the recommended FITT for muscular endurance?

A
  • F: 3-5 times per week
  • I: High reps/low weights
  • T: 30-60 minutes
  • T: Free weights/machines
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15
Q

What is body composition?

A

The ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue such as ligaments, cartilage and tendons.

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16
Q

How do you take your heart rate?

A
  • Place your index and middle fingers on your neck underneath your jaw line, in between your ear lobe and adam’s apple
  • Apply pressure to feel your pulse
  • Count the number of times your heart beats in 15 seconds
  • Take that number, and multiply it by 4 to get how many times your heart is beating per minute (BPM)
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17
Q

How do we calculate maximum heart rate (MHR)?

A

220 - your age

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18
Q

How do we calculate recovery heart rate (RHR)?

A
  • Take heart rate for 15 seconds X 4 = A
  • Chill for 1 minute
  • Take heart rate again for 15 seconds X 4 = B
  • RHR = A - B
19
Q

What is training zone?

A

Your training zone is 60-85% of your maximum heart rate. Ideal when you are exercising, you want your heart to sit in this zone to seek benefits.

20
Q

How do we determine our training zone?

A
  • Step 1: Calculate MHR
  • Step 2: Calculate 60% and 85% of MHR (MHR X 0.6 and MHR X 0.85)
  • Step 3: Take your heart rate during exercise for 15 seconds X 4, if it is between 60-85% you are in your training zone
21
Q

What are exercises for the neck?

A
  • Upright rows
  • One arm row
  • Lateral raises
22
Q

What are exercises for the traps?

A
  • Cable shrug
  • Trap bar deadlift
  • Trap bar shrug
23
Q

What are exercises for the shoulders?

A
  • Side lateral raise
  • Overhead press
  • Upright row
24
Q

What are exercises for the chest?

A
  • Bench press
  • Push ups
  • Plate press
25
Q

What are exercises for the biceps?

A
  • Bicep curl
  • Pull up
  • Hammer curl
  • Push up
26
Q

What are exercises for the forearms?

A
  • Reverse wrist curl
  • Hammer curl
  • Reverse barbell curl
  • Rope climbing
27
Q

What are exercises for the abs?

A
  • Crunch
  • Bicycle crunch
  • V-sit
  • Mountain climbers
28
Q

What are exercises for the quadriceps?

A
  • Squat
  • Step up
  • Forward lunge, side lunge, walking lunges
  • Wall sit
29
Q

What are exercises for the calves?

A
  • Calf raises
  • Jumping jack
  • High knees
30
Q

What are exercises for the upper back?

A
  • Bent over row
  • Pull up
  • Seated cable row
  • Cat cow
  • Wall push up
31
Q

What are exercises for the triceps?

A
  • Parallel bar dip
  • Tricep pull
  • Overhead press
  • Glute kickback
32
Q

What are exercises for the lower back?

A
  • Superman
  • Glute bridge
  • Forearm plank
33
Q

What are exercises for the glutes?

A
  • Glute bridge
  • Squat
  • Step up
  • Donkey kicks
  • Side lunge
34
Q

What are exercises for the hamstrings?

A
  • Seated hamstring
  • Hip extension
  • Glute bridge
  • Ball leg curl
  • Deadlift
  • Donkey kicks
35
Q

What is SMART?

A
  • Specific
  • Measurable
  • Actionable (action oriented)
  • Realistic
  • Time-bound
36
Q

What is specific?

A

Be clear and specific so your goals are easier to achieve. This also helps you know how and where to get started.

37
Q

What is measurable?

A

Measurable goals can be tracked, allowing you to see your progress. They also tell you when a goal is complete.

38
Q

What is action oriented?

A

Are you able to take action to achieve the goal? Actionable goals ensure the steps to get there are within your control.

39
Q

What is realisitc?

A

Avoid overwhelming and unnecessary stress and frustration by making the goal realistic.

40
Q

What is time-bound?

A

A date helps us stay focused and motivated, inspiring us and providing something to work towards.

41
Q

What are keys to developing SMART goals?

A
  • Setting goals helps develop new behaviours and help guide your focus.
  • If you do not outline specific goals and plans you will be less likely to adopt new behaviours.
  • You can’t manage what you don’t measure and you can’t improve upon something that you don’t properly manage.
42
Q

How do we build a program?

A

Muscular fitness:
- SMART goals
- Muscular fitness program (knee dominant, upper body push, upper body pull, hip dominant, core, extra)

Cardiovascular:
- Heart rate
- SMART goals
- FITT principle

Flexibility:
- SMART goals
- FITT principle?
- Flexibility program (6 stretches)

43
Q

What are the muscle groups?

A
  • Neck
  • Traps
  • Shoulders
  • Chest
  • Biceps
  • Forearms
  • Abs
  • Quadriceps
  • Calves
  • Upper back
  • Triceps
  • Lower back
  • Glutes
  • Hamstrings

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