Applications of Fitness
An individual's age, fitness level, goals, and interests will determine how this is applied to each component of their fitness program.
progressive overload
Health benefits of improving cardiorespiratory endurance.
Lower resting HR and BP, decreased triglycerides and LDL cholesterol, increased HDL cholesterol, increased cardiac output, increased capillary density, reduced body fat, decreased risk of disease, improved mental state, etc.
Ability of a muscle to contract and generate force against some resistance repeatedly over time.
muscular endurance
The ability to move a joint through its full range of motion, unrestricted and pain free.
flexibility
Amount of time recommended for weekly cardiorespiratory exercise at low-to-moderate intensity.
150 minutes
Minimum number of days per week individuals should exercise to achieve any improvements in fitness level.
3
The coordinated function of these determines the capacity of the CR system to carry oxygen throughout the body.
heart, lungs, blood, blood vessels
Primary functions of the muscular system.
movement, joint stability, body alignment and posture, generate energy and heat during activity
The methods of stretching recommended for improving performance and flexibility.
dynamic, static, and PNF
Number of days per week recommended for muscular conditioning exercise.
2-3 non-consecutive days
To improve muscular strength, each set of repetitions should take the muscle(s) to this state.
fatigue
Intensity of the activity allows for sufficient supply of oxygen to the working muscles for the activity to be sustained for a prolonged period of time.
aerobic activity
An increase in size and number of myofilaments that results in the growth of muscle fibers and cross-sectional diameter of the muscle.
Hypertrophy
Protective mechanism to oppose excessive lengthening force, activated if a muscle is suddenly or continually overstretched, muscle fibers are stimulated to contract
myotatic stretch reflex
Length of time most people should hold static stretches to improve flexibility.
10-30 seconds
A HIIT workout utilizes this type of cardiorespiratory training.
anaerobic
Ultimate usable form of energy for muscular activity.
Adenosine Triphosphate (ATP)
The ability of the nervous system to send strong signals to the motor units to increase muscle activation and coordination that results in strength improvements.
neuromuscular efficiency
Alternative method of flexibility training that focuses on the mind-body connection and breath work.
Yoga
Percentage of estimated maximum heart rate recommended for cardio. exercise.
60-90%
An increase in stroke volume is a specific example of this as a result of cardiorespiratory exercise.
adaptation
The greatest rate at which oxygen can be taken in and used during exercise, measured to determine an individual's cardiorespiratory fitness level.
Maximal aerobic capacity (VO2 Max)
A loss of around 1% of remaining maximal muscular strength occurs each year after this age.
25
Foam rolling is an effective strategy for releasing this tight or tender spot in muscle tissue, usually caused by some type of mechanical injury.
trigger point
Beginners should use lighter weight and complete 2-4 sets of this range of repetitions when resistance training.
10-15