Principles for optimal health Flashcards
what are the primary components of fitness
- Cardiorespiratory capacity
- Muscular Capacity
- Flexibility
- Body composition
What are the secondary components of fitness?
- Balance
- Coordination
- Agility
- Reaction time
- Speed
- Power
- Mental capability
What are some of the long term adaptation of cardiorespiratory training?
- decreased resting heart rate
- decreased risk of cardiorespiratory disease
- improved endurance
- increased stroke volume
- increased cardiac output
define cardiorespiratory capacity
the ability of the body to take in oxygen and deliver it to the cells in order to create energy
define muscular capacity
is the full spectrum of muscular function, including strength, power and endurance.
what are the positive effect of doing resistance training (muscular capacity training)
- Better posture
- Improve joint and bones strength
- Improve functional fitness (daily activities)
- improved muscular endurance
- Increase basal metabolic rate
- decrease the risk of injury
define flexibility
is the range of movement or amount of motion a joint is capable of performing
positive effects of training flexibility
- better range of motion
- improve bodily movements
- improves posture
- decreases risk of injury
define body composition
proportion of fat-free mass, (muscles, bones, blood, organs and fluids) to fat mass (adipose tissue
define balance
ability to maintain a specific body position in either a stationary or dynamic situation.
define coordination
ability to use multiple body parts together to produce smooth and fluid movement/motion
define agility
ability to change direction quickly
define reaction time
time require to respond to a specific stimulus
define speed
ability to move quickly/rapidly
define power
the product of strength and speed
define mental capability
ability to concentrate during exercise to improve training effects
Which canfit pro training principles is the following:
-This principle suggest that if clients wants to improve a particular aspect of their performance, they have to train that aspect.
Specificity
What does FIIT stand for
Frequency, Intensity, time, type of exercise.
Which canfit pro training principles is the following:
-the principle suggest that program design must accommodate every single client’s individual needs?
individualization
Which canfit pro training principles is the following:
-clients must continually challenge their fitness to see significant improvement over time.
Progressive overload
What do you need to take into consideration for the recovery period
all other activities done by the clients so that the recovery period can be enough for the client to return to the next workout at least as fit as they entered the previous one.
Recovery is important between set, between workout, between blocks and before a competition
Which canfit pro training principles is the following:
-suggest that strengthening joint will result in the ability to sustain subsequently greater stresses in training and to have greater resistance to injury?
Structural tolerance
Which canfit pro training principles is the following:
-This principles suggests that people who are well developed through all components of fitness are less prone to injury and more likely to preform better in sport and life
all-around development
Which canfit pro training principles is the following:
-suggest that when training ceases the body will gradually return to it’s pre-training state
Reversibility
Which canfit pro training principles is the following:
-suggest that after a level of fitness has been achieved it can be maintained with less work that was needed to attain it.
Maintenance
what are the 9 canfitpro training principles
- Individualization
- Maintenance
- Reversibility
- all-around development
- structural tolerance
- recovery
- Specificity
- progressive overload
- FIIT
