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53 Cards in this Set
- Front
- Back
F.I.T.T Principal Stands for... |
F- Frequency I- Intensity T- Time T- Type
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Frequency |
How often you exercise. |
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Intensity |
Amount of effort, or work that must be investied in a certain exercise workout. |
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Time |
How long the exercise last. |
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Type |
The type of workout being done in the exercise. |
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Principles of Training |
Specificity Overload Adaptation Recovery Reversibility
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Specificity |
The type of activity used for certain types of improvements wanted. |
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Overload |
The overload must be used for those who want to increase the results so the person receives improvements. |
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Recovery |
The rest required in order for the body to recover and for adaptation to take place. |
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Adaptation |
Occurs during the recovery period after the training session is completed. |
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Reversibility |
If someone is training their range of movement will decrease over time. |
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VO2 MAX |
The maximum capacity of a individuals body to transport and utilize oxygen during incremental exercise. |
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FICK Equation |
vo2 max = Q(Cao2-CV02)
Q= cardio output Ca02= arterial oxygen content Cv02= venous oxygen content |
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How to remember Principles of Training |
SPORT FITT |
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Muscular Strength |
Ability of the body to exert maximum force against a resistance at one time. |
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Muscle Endurance |
The ability to repeat muscle movement over a period of time. |
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Tendons |
Attach Bone to Muscle |
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Types of Muscle Fibers |
Slow (performs muscular endurance), Intermediate(allow you to do both slow and fast within a range), and Fast-twitch (strength related task) |
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Concentric Movement / Positive Resistance |
When the muscle contracts and becomes shorter. |
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Eccentric Movement / Negative Resistance |
When the muscle lengthens. |
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Static Movement |
A muscle that is contracting against a stationary object. |
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Isometric Exercise |
When you contract or tighten muscles but they do not change in their length. You must push against a stationary object or, something that prevents movement. |
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Isotonic Exercises |
When you shorten and lengthen the muscle through a full range of movement while working against a resistance. |
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Isokinetic Exercises |
It allows you to overload a muscle with maximum resistance throughout the muscle's entire range of movement at a constant speed. |
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(MUSCLE ) Resistance |
Intensity of a weight training program. |
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(MUSCLE) Repetition (Rep/Reps) |
The completion of a single, full-range movement of the body part exercised. |
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(MUSCLE) Set |
A group of repetitions performed one after the other. |
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Atrophy |
To become smaller |
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Proteins |
Building blocks of the body and are extremely important when you are considering exercise to build muscle. Needed for growth and to repair body tissues. |
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Amino Acids |
Amino acids which are chemical substances make up protein. Essential in Digestive process. |
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Carbohydrates |
Perfect source of energy for the body. |
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Saturated Fats |
Found in animal fats and vegetable oils such as coconut and palm. |
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Unsaturated Fats |
Margarine, salad dressing, mayonnaise, cooking oils, avocados, olives, and nuts. Fats found in plant sources. |
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LDL |
Bad Cholesterol |
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HDL |
Good Cholesterol |
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Omega-3 Fatty Acids |
Polyunsaturated fats. Found in oily fish such as mackerel, salmon, tuna. |
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Trans Fats |
Unsaturated fats that is changed through food production through process is called hydrogenation. |
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Minerals |
We need 20 essential minerals that help with bodily functions. Prevent deficiencies and diseases. Calcium, Phosphorus, Iron, Iodine, Potassium, Sodium. |
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Vitamins |
Organic, chemical substances found in very small amounts in food. Only need small amounts for normal growth and maintenance of the body. |
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Fat-Soluble Vitamins |
Vitamins that are stored in fat deposits of the body. |
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Water-Soluble Vitamins |
Vitamins that dissolve into water. |
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Antioxidants |
Vitamins that help protect the body from cell damage and may help repair cells if damage occurs. |
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Water |
Makes up about 65 percent of your weight. You can live longer without food than without water. Water carries dissolved waste products from the body, helps digest food, and carries nutrients throughout the body. |
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Grains |
Enriched breads and cereals contain large amounts of carbohydrates. Furnishes body with most fiber and provides vitamins and minerals. |
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Vegetables |
Good source of fiber and the major source of vitamins and minerals. Provides Vitamin A. |
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Fruits |
Good source of fiber and a major source of vitamins and minerals. Provides vitamin C. |
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Milk |
Good sources of protein, calcium, iron and zinc. Lessen the possibility of cardiovascular disease. |
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Meat and Beans |
Good source of protein and iron essential for the growth and repair of the body. |
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Oils |
Narrow because of the amount of calories. |
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Anatomy of MyPyramid |
A food source used to help regulate and control the amount of intake and helps determine how much of each type of food is needed. |
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Basal Metabolism |
The amount of energy required to simply maintain your body at rest. |
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Discretionary Calories |
Amount of calories left over after you have eaten the proper amount from the food groups. |
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Glycemic Index |
Classifying carbohydrates by how strongly and quickly they cause a person's blood glucose level to rise after they are digested. |