Chapter 2

Basic Principles of Physical Fitness

 

 

 

Terminology Review:

 

1. Health-related fitness – Physical capacities that contribute to health:  cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

 

2. Cardio respiratory endurance (CRE) - The ability of the heart, lungs, and circulatory system to deliver fuel, especially oxygen, to the cells.

 

3.  Muscular strength - The amount of force a muscle can produce with a single maximum

      effort.

 

4. Muscular endurance - The ability of a muscle or group of muscles to remain contract

            repeatedly for a long period of time.

 

      5.  Metabolism - The sum of all the vital processes by which food energy and nutrients are

           made available to and used by the body.

 

6. Flexibility - The range of motion in a joint or group of joints; flexibility is related to muscles length.

 

     7.   Body composition - The relative proportion of lean body tissue (muscle, bone, and water)

           and fat in the body.

 

      8.  Fat- free mass - The nonfat component of the human body, consisting of skeletal muscle,

           bone, and water.

 

9.          Skill related fitness – Physical capacities that contribute to performance in a sport or activity:  speed, power,         

       balance, coordination, and reaction time.

    

     10.  Physical training - The performance of different types of activities that cause the body to adapt and improve its level

            off fitness.

 

     11.  Specificity - The training principle according to which the body adapts to the particular type and amount of stress

            placed on it.

 

    12.  Progressive overload - The training principle according to which increasing amounts of stress are placed on the body,

           causing adaptations that improve fitness.

 

   13.  Reversibility - The training principle according to which fitness improvements are lost when demands on the body are

          lowered.

 

  14.   Exercise stress test - A test usually administered on a treadmill or stationary bicycle that

          involves analysis of the changes in electrical activity in the heart from an electrocardiogram

          (EKG or ECG) taken during exercise.  Used to determine if any heart disease is present

          and to assess current fitness level.

 

  15.  Graded exercise test (GXT) – An exercise test that starts at an easy intensity and progresses to maximum capacity.

 

  16.  Overtraining - A condition caused by training too much or too intensely, characterized by lack of energy, decreased

         physical performance, fatigue, depression, aching muscles and joints, and susceptibility to injury.

 

 

STUDY QUESTIONS

 

1.  What is the difference between physical activity and exercise?

 

2.  What are the components of health-related fitness, and how does each component affect

      personal health?

 

3.  How does the term “training specificity” apply to training goals?

 

4.  What determines how much physical training a person needs?

 

5.  How does a person go about choosing activities to engage in for health and fitness?

 

6.  How much exercise does it take to become physically fit?

 

7.  When should a person refrain from exercise?

 

8.  What are the limits for developing physical fitness?

 

9.  How important is the time of day of exercise for compliance?

 

10.  When is it not safe to begin an exercise program?