LESSON 1 Flashcards
refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living
Physical Fitness
How often do you need to perform aerobic activities?
At least three times per week (Frequency)
American College of Sports Medicine recommends that the intensity of your training be sufficient to increase your heart rate to a range of?
60% to 90% of your maximum heart rate
Formula to find the target heart rate zone
220 - age x 0.90 = upper limit of your target heart rate zone
220 - age x 0.6 = lower limit of your target heart rate zone
To achieve all the values of cardiovascular training, you must maintain the target heart rate (60%-90%) for a minimum of ___ minutes.
20 minutes
What type of activity or exercise did you choose?
cardio respiratory training or strength training (resistance training)
a heart rate reserve formula and it’s one of the most effective methods to calculate training heart rate.
Karvonen formula
What are the different fitness levels?
Beginner or low fitness level- 50% -60%
Average fitness level - 60% -70%
High fitness level- 75% - 85%
Sally is 33 years old, has a resting heart rate of 75 and she’s just beginning her exercise program and her intensity level will be 50% - 60%
Minimum training heart rate- 131 bpm
Maximum heart rate- 142 bpm
It allows you to rate how hard you feel while working.
Borg Scale
can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise.
Ratings perceived exertion
it is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program.
Talk test method
It is designed to assess your readiness to participate in more physical activity or engage in a fitness appraisal.
Physical Activity Readiness Questionnaire and You
As a general rule, you should exercise at an intensity between _______ of your heart rate reserve.
50% - 85%
According to borg scale you should be exercising between an RPE of __ (somewhat strong) and an RPE of ____ (strong)
4 (somewhat strong) and 5 or 6 (strong)
Every workout routine needs to be expressly planned for your fitness status, goals, skills, and desires. A qualified trainer may help combine all these parts into a structured program that can be followed and modified as necessary.
Exercise Prescription
Your doctor will administer a general physical examination. You will be asked to complete a questionnaire to decide whether you have any health conditions that may hinder your ability to exercise or make improvements to the schedule. Most personal trainers need approval from a specialist before developing the program.
Health Status Questionnaire/Physical Exam
Various assessment methods are used, and they are often performed at routine intervals to assess the improvement.
Fitness Assessment and Evaluation
What examinations are involved in Fitness Assessment and Evaluation?
basic blood pressure, heart rate scales, size, stability, body shape, and aerobic capacity, history of exercise, priorities, and interest
A big part of your fitness treatment is the sort of workout you are pursuing.
Exercise Type
Proper medication should involve different workouts and a healthy regimen to develop core strength, agility, endurance, and general health and then get even more tailored to your health objectives.
Exercise type
This exercise method leads to changes in the heart’s ability to pump blood to the functioning muscles across the body, which increases general cardiovascular health.
Cardiovascular Fitness
is also linked to many health changes, including a reduced risk of many cancers, decreases in total cholesterol, blood pressure, and body fat levels.
Cardiovascular exercise
A successful plan should involve the heart and all the main muscle groups fighting toward resistance and developing strength, stamina, and endurance in different combinations.
Strength Training
The most basic routine involves __ to ___ sets of _____ to ___ repetitions for building strength.
1 to 3 sets of 10 to 12 repetitions
How much you exercise is an essential aspect of fitness to make progress healthy but consistent.
Frequency of exercise
This prescription mostly starts two or three days a week and progresses or four or five days a week.
Frequency of Exercise
What is the ideal duration of daily exercise?
20 to 60 minutes per day
The most crucial element of an active, healthy, and enjoyable program is your
Exercise prescription’s strength
This is where the expert or trainer’s abilities are tested. Each person responds to exercise differently; it is essential to find the right intensity and a balance between effort and rest. Trainers use heart rate as a basic measure of exercise intensity guidelines.
Intensity of Exercise
At the intensity of exercise, a beginner may start at a maximum heart range of ____ percent. How about a professional athlete?
beginner- 50%
professional athlete- 90% of their optimum heart rate during intensive training
Your exercise program will usually follow a similar order, but this varies depending upon your training goals.
Exercise Session Order
All programs will begin with ______
Warm up
All programs will end with _______
cool down and stretching
This is how your doctor or trainer keeps you on track and attaining your target of fitness. Moreover, you and your teacher need daily input and open contact.
Exercise Progression
What are the three separate 6-week phases of rates of progression for new exercisers?
- initial conditioning
- fitness improvement\
- fitness maintenance
Are among the top two factors for getting fitting prescriptions?
Health and efficiency
A successful workout plan is versatile and adaptable and can be changed regularly and easily when moving you toward your goals. Adjustments are a regular and continuous medication part of the workout for the rest of your life. You’ll find you need to adjust your routine regularly, try new things, take breaks, and increase your time and intensity over the years and decrease.
Exercise Modifications
Skills and movements are of higher quality when fatigue doesn’t impair the trainee’s ability to sequence movements properly.
Overload
is a method of overloading where quality and quantity are used to master specific capacity or series of moves and resolve and eliminate errors
Repeated practice of a skill or a series of moves beyond necessary performance
To ensure that outcomes continue to improve over time, the training intensity’s degree needs to increase continuously above the adapted workload.
Progression
What is the most common and most applicable form of progression?
Increasing weight
Progression can also be accomplished by adjusting
pace
number of exercises
the difficulty of exercises
number of sets
in any combination
Exercise is stress, and as the body acclimatizes to stress effectively, precision regularly and in several ways imposes a particular form of stress on the body.
Specificity
affirms that the body will improve its performance of a specific exercise over time.
Specific Adaptations of Imposed Demands (SAID)
Exposing the body to an entirely new stimulus provides regular performance improvements. It decreases the likelihood of over-use injuries, over-training, lessening fatigue, and sustaining exercise strength. Altering the load, length, duration, variety of exercise and rest periods can also boost efficiency.
Variation
The gains of training are lost without training, with long periods. At the other side, this also means that if the preparation is resumed, the detraining effect can be reversed.
Reversibility
is the body’s physiological response to overall equilibrium, stability, and internal/external comfort
Homeostasis
What are the series of acts within our interconnected muscle system that disrupts body’s homeostatic state?
increased heart rate, blood pressure, intake of oxygen
help reduce muscle soreness and lessen your risk of injury.
Warm Up
allows for a gradual recovery of preexercise heart rate and blood pressure.
Cool down
