Exit Profile Flashcards by Samantha Ermekeil

What is the FITT Principle?

Frequency
Intensity
Time
Type

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What is frequency?

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

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What is intensity?

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

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What is time?

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

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What is type?

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

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What are the 5 components of fitness?

Cardiovascular endurance
Flexibility
Muscular strength
Muscular endurance
Body composition

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What is cardiovascular endurance?

60-80% THR
running
swimming
biking
roller skating

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What is the recommended FITT for cardiovascular endurance?

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

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What is flexibility?

The ability to move through a full range of motion.

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What is the recommended FITT for flexibility?

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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What is muscular strength?

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

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What is the recommended FITT for muscular strength?

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

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What is muscular endurance?

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

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What is the recommended FITT for muscular endurance?

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

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What is body composition?

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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How do you take your heart rate?

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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How do we calculate maximum heart rate (MHR)?

220 - your age

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How do we calculate recovery heart rate (RHR)?

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

What is training zone?

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.

How do we determine our training zone?

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

What are exercises for the neck?

Upright rows
One arm row
Lateral raises

What are exercises for the traps?

Cable shrug
Trap bar deadlift
Trap bar shrug

What are exercises for the shoulders?

Side lateral raise
Overhead press
Upright row

What are exercises for the chest?

Bench press
Push ups
Plate press

What are exercises for the biceps?

- Bicep curl - Pull up - Hammer curl - Push up

What are exercises for the forearms?

- Reverse wrist curl - Hammer curl - Reverse barbell curl - Rope climbing

What are exercises for the abs?

- Crunch - Bicycle crunch - V-sit - Mountain climbers

What are exercises for the quadriceps?

- Squat - Step up - Forward lunge, side lunge, walking lunges - Wall sit

What are exercises for the calves?

- Calf raises - Jumping jack - High knees

What are exercises for the upper back?

- Bent over row - Pull up - Seated cable row - Cat cow - Wall push up

What are exercises for the triceps?

- Parallel bar dip - Tricep pull - Overhead press - Glute kickback

What are exercises for the lower back?

- Superman - Glute bridge - Forearm plank

What are exercises for the glutes?

- Glute bridge - Squat - Step up - Donkey kicks - Side lunge

What are exercises for the hamstrings?

- Seated hamstring - Hip extension - Glute bridge - Ball leg curl - Deadlift - Donkey kicks

What is SMART?

- Specific - Measurable - Actionable (action oriented) - Realistic - Time-bound

What is specific?

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

What is measurable?

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

What is action oriented?

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

What is realisitc?

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

What is time-bound?

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

What are keys to developing SMART goals?

- 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.

How do we build a program?

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)

What are the muscle groups?

- Neck - Traps - Shoulders - Chest - Biceps - Forearms - Abs - Quadriceps - Calves - Upper back - Triceps - Lower back - Glutes - Hamstrings Printed copy