Jim Flashcards
3 principles
overload, progression, specificity
principle of overload
the only way to produce benefits through physical activity is to require your body to do more than it normally does. An increased demand on your body (overload) forces it to adapt.
principle of progression
the amount and intensity of your exercise should be increased gradually. After a while your body adapts to an increase in physical activity (load) and your activity becomes too easy. When this happens increase your activity slightly.
threshold of training
the minimum amount of overload one needs to build physical fitness
target ceiling
when one exercises too much and goes above their upper limit of activity
target fitness zone
the correct range of physical activity
principle of specificity
the specific type of exercise you do determines the specific benefit you receive.
FITT formula
frequency, intensity, time, type
frequency
How often you do the exercise 3-6 days a week
intensity
how hard you do the exercise 65-85% max heart
time
how long you do the exercise 30-60 in target zone
type
which activity you do to gain cardiovascular
target heart rate zone
220-age = max heart rate