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15 Cards in this Set

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Specificity
developing a particular fitness component, exercises must be preformed that are specifically designed for that component
progressive overload
When an amount of exercise is progressively increased, fitness continues to improve
reversibility
the body adjust to lower levels of physical activity the same way it adjusts to higher levels
Guidelines for developing and maintaining a health body composition
: train regularly, get in shape gradually, warm up before exercise, cool down after exercise, exercise safely, listen to your body, cycle the volume and intensity, train with a partner, train your mind, add variety and have fun, and keep your exercise program in perspective
Utilization of fat storage as energy in exercise
adenosine triposphate or ATP
Immediate energy system
supplies energy to the muscle cells through the breakdown of cellular stores of ATP and creatine phosphate
Nonoxidative energy system
energy system that supplies energy to muscle cells through muscle stores of glucose and glycogen
Oxidative energy system
supplies energy to cells through the breakdown of glucose, glycogen, fats, and amino acids
How to take a heart rate
press your index and middle fingers gently on the carotid artery in the neck or the radial artery in the wrist. Count for 10 seconds and then multiply by six to get beats per minute
Rate of perceived exertion(RPE)
a system of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity
Guidelines for building muscular strength (FITT principle specific to muscular strength and endurance)
8 -10 different exercises, frequency of exercise, intensity of exercise, time of exercise, and type of exercise
Flexibility guidelines (FITT principle specific to flexibility)
frequency: 2-3 days, intensity slight tension or discomfort, time 20-30 min, and type of exercise static or ballistic
Guidelines for building muscular strength (FITT principle specific to muscular strength and endurance):
8 -10 different exercises, frequency of exercise 2-3 days, intensity of exercise based on own goal, time of exercise 8-12 reps per exercise, and type of exercise 8-10 to cover the whole body
Developing a personal fitness plan strategies
step-by-step procedure, set goals, select activities, set target frequency, intensity, and time
Strategies to increase adherence to exercise
break down your goal into mini goals and target date and then rewards