| A | B |
|---|
| dose | amount and frequency of an activity |
| overload principle | the principle that says to improve your fitness, you must increase your daily exercise |
| FIT | frequency, intensity, time (three components of overload principle) |
| frequency | how often you work (Mon., Wed., Fri.) |
| intensity | how hard you work-difficulty of your exercise |
| time/duration | how long you work |
| heart rate | the number of times your heart beats per minute |
| maximum heart rate | the maximum your heart can beat per minute |
| perceived exertion | how hard a person feels they are working (RPE scale) |
| specificity principle | the principle that says improvement will occur in the particular muscles that you overload during exercise |
| mode | the type of activity you are doing |
| progression principle | the rate at which you change the FIT of your personal fitness prescription |
| overuse injury | an injury caused by doing too much, too soon, & too often |
| trainability | the rate at which you improve your fitness following an activity |
| plateau effect | the leveling off of physical fitness improvement |
| detraining | the loss of fitness benefits when an exercise program is stopped |
| cross-train | to vary your activities in your exercise program, can prevent detraining |
| overtraining | being too active or exercising too much (can lead to overuse injury) |
| exercise zealot | a person who is addicted to exercise |
| acute | occurring of a short time |
| chronic | occurring over an extended time |
| warm-up | low-intensity activities that are done prior to exercise to prepare the body |
| static body stretches | stretches done smoothly & slowly |
| specific warm-up | a warm-up designed for a specific activity |
| general active warm-up | a warm-up that is for general fitness activities |
| passive warm-up | a warm-up that raises the body temperature using outside sources (blankets, coats) |
| blood pooling | a condition in which blood collects in the veins of the legs when exercise is stopped abruptly |
| cool-down | a period after exercise in which you stretch and walk around to prevent blood pooling |
