Week 1: Components of Fitness Flashcards
a measure of the heart’s ability to pump oxygen-rich blood to the working muscles.
Cardiorespiratory fitness
Cardio
heart
Respiratory
lungs and ventilation
Vascular
blood vessels
The ability of a muscle to perform repetitive contractions over a period of time or the ability to sustain an amount of weight over a period of time.
Muscular endurance
The ability of a muscle to generate the maximum amount of force in a single effort.
Muscular strength
The ability to move a joint through a full range of motion without discomfort or pain.
Flexibility
Define body composition
Relative percentages of various components of the body, usually divided into fat mass (% of body fat) and lean mass (% fat free mass)
Body Fat Standards for Active Individuals ?
Men - 5-15%
Women - 15-25%
What does FITT stand for?
Frequency
Intensity
Time
Type
Frequency?
How often one exercises during the week or the number of sessions one exercises during the week.
Intensity?
How hard one works during an exercise session.
Time?
(duration) - The length of the exercise session
Type
The modality of exercise being executed.
FITT Principle applied to Cardio/Muscular Endurance & Strength/Flexibility
Cardiovascular (Aerobic) Training
Frequency - 3-5 days a week
Intensity - 60%-90% of Maximum Heart Rate
Time - 20-60 minutes of continuous vigorous activity
FITT principle applied to Resistance Training
Frequency - minimum 2 days/week
Intensity - 8-10 major muscles
Time - 8-12 reps & 3-4 sets
FITT principle applied to Flexibility
Frequency - at least 3 days/week or after every workout
Intensity - Stretch all major muscles to the point of mild discomfort
Time - hold each stretch 15-30 seconds/repeat each stretch 3-5 sets
