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Unit 2

Introduction to Fitness

WARNING! According to the Surgeon General, physical inactivity may be hazardous to your health.

Components of Physical Fitness

  • Aerobic Fitness
  • Utilization of oxygen
  • Muscular Fitness
  • Strength
  • Endurance
  • Flexibility
  • Range of motion
  • Body Composition
  • Lean and fat components

Three Principles of Training

Progressive Overload Principle

You must subject your body to progressive overload in order to improve physical capacity

Specificity of Training Principle

Only the systems in the body which are specifically stressed by the exercise will adapt & improve

Reversibility of Training Principle

Improvements in fitness are lost if the training is discontinued

Designing a Fitness Program

  • Current fitness level assessment
  • Identifying goals
  • Creating a fitness plan to meet goals

Creating a Fitness Plan

  • Frequency: sessions per week
  • Intensity: effort level
  • Time: duration or exercise time
  • Type: mode or form of exercise
Food pyramid

Phases of a Training Program

  • Beginning Phase
  • Progression Phase
  • Maintenance Phase

Training Improvement Curve

Exercise Risk Classifications

  1. Apparently healthy: no symptoms
  2. Higher risk: 2 or more coronary risk factors or symptoms
  3. With disease: diagnosed heart disease

Exercise stress test before exercise

Risk Factors for Coronary Artery Disease (CAD)

  • High Blood Pressure 140/90
  • High Cholesterol > 200 mg/dl total or <35 mg/dl HDL
  • Smoking
  • Diabetes
  • Family history
  • Sedentary Lifestyle
  • Age - 40 men, 50 women

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