Pathfit 1

• Physical exercise


  Refers to a subset of physical activity that is planned, structured, repetitive movement of the body designed to improve or maintain fitness
• Fitness components


  • Skill-related fitness components
  • Health-related fitness components
• Skill-related fitness components


  • Highly related to successful sports and motor skill performance
• Skill-related fitness components


  • Agility
  • Balance
  • Coordination
  • Reaction Time
  • Speed
  • Power
• Agility


  Ability to be quick, graceful and nimble. Moving effectively and efficiently while maintaining control
• Balance


  An even distribution of weight which enables someone to remain steady. Two types: static and dynamic
• Coordination


  Ability to perform smooth and efficient movements. Requires combination of fine and gross motor skills that is fluid and can achieve the intended movement
• Reaction time


  The time taken to initiate a response to a stimulus
• Speed


  Refers to how quickly a person accelerates from a stationary position
• Power


  The ability to exert maximum muscular contraction instantly in an explosive burst of movement
• Health-related fitness components


  • Relates to the ability to perform activities of daily living without undue fatigue
• Health-related fitness components


  • Cardio-respiratory endurance
  • Muscular fitness
  • Muscular flexibility
  • Body composition
• Cardio-respiratory endurance


  Refers to how well your heart, lungs and muscles work together to keep you active in an extended period of time
• Muscular fitness


  Refers to two components: muscular endurance and muscular strength. Means having muscles that can lift heavier objects that will work longer before becoming exhausted
• Muscular flexibility


  Ability of the joint or series of joints to move through an unrestricted, pain free range of motion
• Body composition


  The proportion of fat and non-fat mass in your body
• Fitness principles


  • FITT principle
  • Progressive overload
  • Specificity
  • Reversibility
  • Individual differences
  • Recuperation
  • Threshold
  • Karvonen formula (THR)
  • Periodization
• FITT principle


  • Frequency
  • Intensity
  • Time
  • Type of exercise
• Progressive overload


  Placing increasing amounts of stress on the body causes adaptations
• Specificity


  To develop a particular fitness or skill component, you must perform exercises specifically designed for that activity
• Reversibility


  Just as the body can make adaptations when given an overload, it can also lose its capabilities when it is not used
• Individual differences


  People respond to training at different rates, so a program that works for one person may not be right for another person
• Recuperation


  Training can't be rushed. The body requires time for the improvement of physiological mechanisms
• Threshold


  A principle which states that you should exercise within your level
• Karvonen formula (THR)


  1. Step 1: Get your MHR (220-age= MHR)

  2. Step 2: Get your RHR

  3. Step 3: Get your Heart Rate Reserve (MHR - RHR)

  4. Step 4: Get your THR (THR = HRR x 70% + RHR = LLimit, THR = HRR x 80% + RHR = ULimit)
• Periodization


  The type and intensity of exercise depends on what you are preparing for