FITT Flashcards
exercise should be specific to the individual completing the training ; program itself
individualization
exercises should be specific to the clients, goals, needs & capabilities; specific exercise for the fitness goal
specificity
overload the body for a positive adaptation to occur: going beyond
overload
FITT principles
intensity
type
frequency
time
continually overload the body if positive adaptations continue to take place
Progressive overload
varied for optimal adaptation to occur; avoid boredom, overuse,
Variety
allow body time to adopt to exercise; NOT TOTAL REST
Rest & recovery
u dont use it u lose it! ; stopping program;
Reversibility
maintained by altering the fitt principle
Maintenance
room for positive development; decreases the fitter you become
Ceiling
training multiple components at the same time; reduce adaptation
Interference
ELEMENTS OF EXERCISE
Aerobic fitness
strength training
core exercises
balance training
flexibility & stretching
cardiovasc endurance act; core of most fitness programs; breathe faster
aerobic fitness
increase bone strength; improve skills; helps stay healthy weight
Strength training
key part of well rounded excr; uses trunk
Core exercises
3 body parts of core exercises
abdomen, lower back & pelvis
stabilize core muscles
balance training
improve range of motion
flexibility & stretching
BODY TYPES
Ectomorph
Mesomorph
Endomorph
Combination of body types
slim sleek body frame; small shoulders
Ectomorph
weight & muscle gain difficulties
Ectomorph
thyroid dominant; fast metabolism; higher carboh tolerance
Ectomorph
testosterone & gh dominant
mesomorph
gain fat easily than ecto
mesomorph
