FITT Principal test Flashcards
5 components of fitness
- Flexibility
- Body composition
- Cardio-respiratory Fitness
- Muscular strength
- Muscular Endurance
Muscular strength
The maximum amount of force that a muscle can exert against some form of resistance in a single effort.
Basically, the amount of weight you can lift ONE time.
Example: Bench press max of 110 lbs
-Low reps, high weight
Why is improving muscular strength important
- Prevents osteoporosis
- Prevents muscle atrophy
- Fights obesity
What does a barbell weigh
45 pounds
Muscular endurance
the ability of a muscle to sustain repeated contractions against a resistance for an extended period of time.
Examples: Performing many repetitions of an exercise at low weight
Benefits of muscular endurance
- Increases stamina
- Revs metapolism
- Increases bone density
How to prevent plateau
- Change routine
- Rest
- Increase work
- Increase frequency or time
- Decrease amount of rest btwn each exercise
- Try interval training
Rate of perceived exertion
How hard you think you are working
Injury prevetnion
- Gradually increase time/intensity/weight (10 percent rule)
- Good form
- Warm up
- Take time for rest and recovery
- Stretch pre and post workout (dynamic pre and static post)
- Hydrate
- listen to body
DOMS
def and treatment
Delayed onset muscle soreness
RICE
-Stretching
-Massage
Safe weight loss
1-2 lbs per week (burn 500 more calories per day)
- Hydrate- .5 body weight in ounces
- High nutrient/low calorie food
- Exercise machines lie
- Gain muscle mass
- Make your workout harder
Safe weight gain
- Eat more requently
- Protein rich foods as post workout foods
- Increase caloric intake (300-400 cal)
- Strength train
- Make workout harder
- Allow muscles to fully recover btwn workouts
FITT principal
Frequency
Intensity
Time
Type
Aerobic
-Using oxygen, endurance, jogging
THRZ
Target heart rate zone
