| A | B |
|---|
| According to the F.I.T.T principle, as it relates to cardiovasular fitness, Frequency refers to | How often you exercise. 4 days per week is highly effective |
| According to the F.I.T.T principle, as it relates to cardiovasular fitness, Intensity refers to | How hard a person performs physical activity. You must work within your THRZ. |
| According to the F.I.T.T principle, as it relates to cardiovasular fitness, Time refers to | the duration you exercise. 20 minutes of continuous exercise is best. |
| According to the F.I.T.T principle, as it relates to cardiovasular fitness, Type refers to | What specific aerobic exercises you engage in. Running, swimming, cycling are examples |
| According to the F.I.T.T principle, as it relates to weight lifting, Frequency refers to | non consecutive days, at least 2 to 3 days a week (upper body, lower body) |
| According to the F.I.T.T principle, as it relates to weight lifting, Intensity refers to | Strength work three sets of 8 or 10 reps at 60% to 70% of max. |
| According to the F.I.T.T principle, as it relates to weight lifting, Time refers to | The muscle must work at least 60 to 120 seconds |
| According to the F.I.T.T principle, as it relates to weight lifting, Type refers to | Any exercise that has resistance; bench press, lat pull downs, etc. |
| Muscular strength | the amount of force a muscle can produce |
| Muscular endurance | the ability to contract the muscles many times without tiring or to hold one contraction for a long time. |
| Flexibility | The ability to move the joints through a full range of motion |
| Cardiovascular Endurance | The ability to sustain vigorous activity that required oxygen intake for extended periods of time. |
| Body Composition | The % of lean to fat tissue in the body. |
| Agility | The ability to quickly change the directions and control the body's movements |
| Speed | The ability to perform a movement or cover a distance in a short period of time |
| Balance | The ability to keep an upright posture while standing still or moving. |
| Reaction Time | The amount of time it takes to move once you realize you need to act |
| Isotonic | Dynamic exercises in which the muscles contract and body parts move |
| Isometric | Static exercises in which muscles contract but body parts don't move |
| Isokinetic | Types of isotonic exercises done with a special apparatus such as sports bands and weights |
| Aerobic activities | Steady activities in which the heart can supply all the oxygen the muscles need |
| Anaerobic activities | Activities done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscules use it. |
| Resting Heart Rate | The number of heart beats during a period of inactivity (best done in the morning) |
| Target Heart Rate Zone | Range of heartbeats during exercise to improve cardiovascular fitness. |
| Circuit training | Combines free weights and resistance machines to work different muscles groups at each station. |
| V02 | The ability to move oxygen to your cells. It is the best indicator of cardio respiratory fitness |
| Upper Abdominals | Crunches |
| Upper Abdominals | Full sit-ups |
| Upper Abdominals | Pulsing sit-ups |
| Lower Abdominals | Flutter kick on back |
| Lower Abdominals | Leg lifts |
| Lower Abdominals | Plank on elbows |
| Obliques | Bicycle |
| Obliques | Plank on side |
| Obliques | side to side (touch heels) |
| Lower Abdominals | Knee tuck, feet out |
