1.

Health-related Fitness TRAINING PRINCIPLES

 status, barriers to physical activity assessment  Overload
participation and one’s diet - States that doing “more than normal” is
 BODY COMPOSITION necessary for benefits to occur.
- Ratio between body fat and lean body mass  Progression
 Body Mass Index (BMI) - States the need to gradually increase overload
 FLEXIBILITY to achieve optimal benefits
- Ability of the joints to move through a full  Specificity
range of motion - States a need for a specific type of exercise to
 Zipper Test improve each fitness component
 CARDIOVASCULAR ENDURANCE  Reversibility
- The ability to deliver oxygen and nutrients to - States that changes occurring with exercise
all of its vital organs are reversible and if a person stops exercising
 3- Minute Step Test  Rest and Recovery
 MUSCULAR STRENGTH - States that it is important to allow time for
- The ability of a muscle to exert one maximal recuperation after overload.
force against a resistance
 90 Degree Push-ups 5.
 MUSCULAR ENDURANCE  Dehydration - the body doesn’t have sufficient
- Ability to use a group of muscles for a long water to function properly
period of time  Overexertion – body is fatigue due to overdoing
 Basic Plank (FITT) reasons
 Hypothermia – body’s temperature drops below
2.) Physiological Indicators the average body temperature
 Heart rate, rate of perceived exertion and  Hyperthermia - body’s temperature rises above
pacing associated with MVPAs to monitor the average body temperature
and/or adjust participation or effort. 6.
 Resting Heart Rate (RHR) – pulse in 15s x 4  Aerobic – activities that improves the efficiency of
 Maximum Heart Rate (MHR) – 220 – age aerobic energy and CV endurance
 Target Heart Rate (TRG) – MHR x 0.60/0.80  Anaerobic – exercises that are done quickly for
 Reserve Heart Rate (rHR) – MHR – RHR short periods of time
 Flexibility – exercises that makes muscles more
3.) Energy Systems flexible
 Phosphocreatine Energy System / Phosphagen  Muscle Strengthening – exercises ranging from
- Fastest way of acquiring energy to muscle the use of one’s body weight to the use of
- Short bursts of intense activity such as 5 apparatus
seconds  Bone Strengthening – activities that promote
- Creatinine is used to create ATP (adenosine bone growth and strength
triphosphate) 7. TYPES OF EATING
 Lactic Acid Energy System / Anaerobic Glycolysis/  FUEL – eating foods that support your body’s need
Glycolytic  FUN – eating foods that may not carry any
- Uses glycogen or glucose to create ATP nutritional value but enjoyable to consume
 Aerobic Energy System / Oxidative  FOG – unaware of eating food; neither enjoyable
- Uses oxygen, glucose/glycogen, or purposeful
carbohydrates, fatty acids and amino acids are  STORM – binge eating; aware but unable to
used to create ATP control and stop eating

4. FITT goals based on TRAINING PRINCIPLES 8. Health-and-fitness related career opportunities

FITT PRINCIPLES  PE Teacher
 Frequency – how often you will exercise  Sports Administrator
 Intensity – how much effort you will exert in  Personal Trainer
exercise  Coach
 Type – kind of exercise that will help you achieve  Sports Researcher
your fitness goal
 Time – how long you will exercise per session