What is Fitness?
The ability of your heart, lungs and blood vessels to deliver O2 to working muscles for extended periods of activity
Cardiorespiratory Fitness
Energy production dependent on a continuous supply of O2
Aerobic
How long should I do this exercise – how many reps/sets/time?)
Time
tension, stress, frustration, fear, boredom (activity, exercise, change routine, make goals/plans to look forward to something
Emotional Fatigue
slow movement to increase bloodflow and literally “warm” the muscles/joints;
Warm Up/Dynamic Stretch
Hypertrophy
Characterized by short bursts of intense activity, leaving you gasping for air - also known as "oxygen debt"
Anaerobic
How long will I keep up my program?)
Maintenance
from exercise/activity session (drink, rest); fromlackof quality sleep or diet
Physical Fatigue
Contraction with movement against resistance
Example: Bicep curls
Isotonic Strength Training
The best way to measure body composition, but impractical.
Hydrostatic Weighing
Gradually do more than normal; this is not "no pain, no gain, but more like "no fatigue/failure, no gain"
Overload
How often do I need to do this exercise – how many days/wk?
your body need extra energy to repair/heal itself (rest, nutrition)
Nutrition
Eccentric and Concentric Contraction against resistance through full movement
Example: Push ups, especially +/- push ups
Isokinetic Strength Training
The ability of muscle to exert maximal force
Muscular Strength
Up your weights, your time, your distance, or your intensity slowly, over time
Progression
Music, competition, accountability person, journal, realistic goals, realistic plan, and a group are all forms of __________________.
Motivation
5th stage; acronym for rapid eye movement’ dreaming, irregular breathing/HR;
REM
Contraction without movement
Example: Planks
Isometric Strength Training
The ability of a muscle to move through a full range of motion.
Flexibility
Long distance run, swim, cycling, or even dance are examples of this type of energy production
Aerobic
How hard should I work – how much weight/resistance/speed?)
Intensity
a common sleep disorder characterized by persistent difficulty falling asleep, staying asleep, or waking too early, occurring at least 3 nights a week for months
Insomnia
These are all effects of this component of fitness
Cardirespiratory Fitness