FITT Flashcards by Sophia Charies Sudla

A condition that helps us look, feel and do our best; it is
the foundation for health and well-being.

FITNESS

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Helps maintain overall fitness at any time, ensuring a
healthier lifestyle.

FITNESS EXERCISE

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The ability to have enough energy for daily normal
activities without undue fatigue.

PHYSICAL FITNESS

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Planned, structured, repetitive movement of the body
designed to improve or maintain physical fitness.

EXERCISE

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Diseases that result from a lack of physical activity or
poor physical fitness. They affect multiple systems in the
body:

HYPOKINETIC DISEASES

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7 Hypokinetic diseases

High-blood pressure
High cholesterol
Obesity
Osteoporosis
Osteoarthritis
Lower back pain
Type 2- Diabetes mellitus

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33-50% lower risk; up to 64%
reduction for high-risk individuals

Type 2 diabetes mellitus

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5 Health benefits of Exercise

Type 2 Diabetes
Reduces fall risk and fractures
Treats clinical depression
Reduces Cancer Risks
Reduces risk of coronary heart disease

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40-50% lower risk for active individuals.

Colon Cancer

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30% lower risk

Breast Cancer

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2 Categories of Exercises

Aerobic/Cardiovascular
Anaerobic Resistance

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Activities of low to moderate intensity involving
locomotor movements.

Aerobic/Cardiovascular

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Activities of moderate to high intensity focusing on
non-locomotor movements.
Anaerobic Resistance

Anaerobic Resistance

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3 EXERCISE VARIETIES
DURING RESISTANCE TRAINING:

Isometric
Concentric
Eccentric

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Contracting muscles without changing their length.

Isometric

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Muscles lengthen while contracting (downward
motion).

Eccentric

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Muscles shorten while contracting (upward motion).

Concentric

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FACTORS AFFECTING FITNESS, WARM-UP,
COOL DOWN, AND STRETCHING

Diet
Activity Type/Level
Physical Disabilities
Illness/Fatigue
Drugs

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Prepares the body by gradually increasing intensity

WARM-UP

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Benefits of warm-up

Improves muscle
Boosts oxygen and nutrient delivery
Speeds reaction times
Lubricates joints
Provides psychological readiness.

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3 TYPES OF WARM-UP

Passive
General
Specific

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Types of warm-up

Increases body temperature through external means
(e.g., bath, massage).

Passive

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Types of warm-up

Uses rhythmical body movements involving large
muscle groups

General

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Types of warm-up

Targets specific muscle groups to be used during
exercise.

Specific

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Returns the body to a pre-exercise state. Gradually reduces temperature, heart rate, and blood pressure through decreased intensity (5-10 minutes of cardio).

COOL DOWN

Benefit of cool down

Prevents blood pooling and removes waste products

Reduces DOMS (Delayed onset muscle soreness)

Stretching post-cool-down

TYPES OF STRETCHING EXERCISES

Static Stretching Dynamic Stretching Ballistic Stretching

Stretches held for 15–30 seconds.

Static (Maintenance)

Stretches held for 15 seconds and repeated as necessary.

Static (Developmental)

IMPORTANCE OF ACTIVATION AND MOBILITY EXERCISES

Optimize physical performance. Prevent injuries. Ensure efficient, safe, and effective body movement during activities.

"Wake up" and activate specific muscles that may be underused or not firing properly.

Activation Exercises

Improve range of motion and movement control in joints and muscles.

MOBILITY EXERCISES

Key components of mobility exercise

Flexibility (muscle length). Stability (muscle control).

are usually more specific and focus on improving or maintaining one or more of the five components of physical fitness.

Fitness goals

6 main TRAINING PRINCIPLES

Specificity Progression Overload Reversibility Tedium

6 main TRAINING PRINCIPLES Refers to the special adaptation made to the type of demands being imposed.

Specificity

6 main TRAINING PRINCIPLES Ensures the athlete moves to a higher level of fitness.

progression

6 main TRAINING PRINCIPLES Involves gradually increasing stress on the body during exercise training.

Overload

6 main TRAINING PRINCIPLES Maintenance phase begins once the client reaches their intended goal.

Reversibility

6 main TRAINING PRINCIPLES Refers to the need for enjoyable training forms to keep the routine engaging.

Tedium

Condition that occurs when an unaccustomed load is placed on muscles. Different from acute pain or soreness that develops during the actual activity.

D.O.M.S.

Any activity that places an unaccustomed load on muscles may lead to a condition referred to as delayed onset muscle soreness

DOMS

This type of soreness is different from acute pain or soreness that develops during the actual activity.

DOMS

how many hours of delayed soreness(DOMS)

12-24 hours

Greatest discomfort hours of DOMS

24-72 hours

3 SPELL RELIEFS ON DOMS

DOMS is often a yellow (caution) flag that overload is too great. Thus, the most effective way to reduce DOMS is through quality training habits. No more than 10% increases in intensity, resistance, or duration is the best way to minimize muscle soreness. There is no reliable evidence that traditional R.I.C.E. therapy (Rest, Ice, Compression, and Elevation) are effective tools against DOMS.

Training Methods

CONTINUOUS TRAINING INTERVAL TRAINING CIRCUIT TRAINING WEIGHT TRAINING PLYOMETRICS HIGH INTENSITY INTERVAL TRAINING (HIIT) CORE TRAINING YOGA TABATA TRAINING

Training Methods: Exercising without rest intervals.

CONTINUOUS TRAINING

Two types of continuous training

Slow but long distance. High intensity.

Training Methods: Alternating between strenuous exercise and rest

INTERVAL TRAINING

Training Methods: Combines cardio and resistance exercises.

CIRCUIT TRAINING

Training Methods: Muscle training: Ability of the muscle to perform maximum work in the shortest time. Muscle endurance: Ability of the muscle to perform moderate work over an extended period.

WEIGHT TRAINING

Training Methods: Used to develop power and explosive responsiveness.

PLYOMETRICS

Involves alternating between low- and high-intensity workouts with rest or relief periods.

HIGH INTENSITY INTERVAL TRAINING (HIIT)

Core mobility. Core stability. Core strength.

CORE TRAINING

Specialized training requiring years of expertise for instructors

Yoga

Designed for efficient, high-intensity interval workouts with maximum benefits in minimal time.

TABATA TRAINING

The ability of a joint to move through its full range of motion (ROM) with control

MOBILITY EXERCISES

The ability of muscles or groups of muscles to lengthen and stretch without discomfort.

FLEXIBILITY EXERCISES

The capacity for joint movement and control through its full range of motion.

Mobility

The ability of muscles to stretch and lengthen effectively.

Flexibility

The control and support of movements to maintain joint and body position, preventing injury.

Stability

The ability to maintain control of a joint or body position during movement or when under load.

STABILITY EXERCISES