Exercise FITT-VP recommendations – Flashcards

Frequency, intensity, time, type, volume, progression

F: 3-5 days per week I: depends on fitness level T: moderate intensity at least 30minutes/day on at least 5 days a week (150 minutes) OR vigorous intensity at least 20-25 minutes/day on at least 3 days a week (75 minutes) -sedentary individuals begin low intensity (<20 minutes/day) T: as fitness increases, the more intense activities can be included V: greater than 500-1000 MET P: usually increase in time first -after about one month, the frequency, intensity, and time should be gradually increased over the next 4-8 months

50-60 minutes per day or 250-300 minutes per week

F: major muscle groups 2-3 days per week (at least 48 hours between) I: 8-12 reps per set T: each muscle group 2-4 sets with 2-3 minute rest interval between sets T: multijoint/single joint, agonist/antagonist V: 2-4 sets P: increase weight, reps, sets, etc

Chest, shoulders, back, abdomen, hips, and legs

F: minimum 2-3 days/week although daily is best I: not measurable, move to tightness not pain T: at least 10 minutes/session with 4 reps each stretch T: static, dynamic, PNF, ballistic V: each joint held for 10-30 seconds; total of 60 seconds stretching one joint

Includes balance, coordination, agility, and proprioceptive training F: 2-3 days/week for older populations I: can be manipulated by base of support, center of mass, and peripheral curves T: improvements in balance noted with 20-30 minutes per day for a total of 60 minutes/week T: tai chi, yoga, etc

Speed, agility, coordination, balance, power, reaction

Ability to perform a movement within a short period of time

Ability to change the position of the body in space with speed and accuracy

Ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately

Maintenance of equilibrium while stationary or moving

Rate at which one can perform work

The time elapsed between stimulation and the beginning of the response

Exercises that link strength with speed of movement to produce power; first known as "jump training"

1. Warm up (5-10 minutes) 2. Conditioning phase (cardio, resistance, neuromotor, sports-specific) 3. Cool down (5-10 minutes) 4. Stretching

Quick, explosive movements that lift heavier weights

Begin with high volume and low weight then increase to low volume with high weight through each subsequent set

System that uses the same exercise performed to volitional failure in one set, then the weight is lowered and the exercise is repeated

Combines strength and power by completing one exercise until volitional failure then similar movement is performed with lighter weight at a faster pace

Combines agonist/antagonist exercises to fatigue a certain muscle in order to encourage hypertrophy

Has the goal of finishing a predetermined workout in the shortest amount of time possible

Exerciser lifts a heavier weight than normal, control the eccentric contraction and have a spotter assist her with the concentric contraction