Personal Fitness: 1.3 Components of Fitness – Flashcards

overload, progression, and specificity.

the process of preparing a person to perform strenuous work and to recover from that work as quickly as possible.

- Present fitness level - Your present health Blood Pressure, resting heart rate, recent illness or disease) - Medical history - Previous fitness programs that you may have participated in

the increased demands placed upon the body so that improvement in physical condition will result. fitness training needs to push your body beyond its current limits to overload your capability. The following are three different ways in which you can overload the body: - *Frequency*: Increasing how often you exercise. The number of times per day, or per week, that you exercise can be increased. - *Intensity*: Increasing the difficulty of an exercise. You can increase the speed of a run, amount of weight lifted, or distance a muscle is stretched. - *Duration*: Increasing the length of time of each training session or the number of repetitions.

the increase of exercise over a period of time. This increase can be either frequency, intensity, or duration since the body adapts to training to improve.

overloading specific muscles where you would like improvement. each area of fitness requires specific demands, and training one area does not necessarily improve the other. training research shows that training is extraordinarily specific in its effect, and training one muscle group has little effect on others.

the force of the blood pushing against the walls of the arteries.

this is when the body seems to show little or no improvement over a period of time.

is just what it sounds like, a step back. the advancements that you make through physical training can be lost when you stop working out. In other words, use it or lose it!

is a measurement of cardiovascular fitness. the recovery heart rate should be taken immediately following an aerobic activity, as discussed in the previous lesson. Recovery to 120 beats per minute or lower is important. If your recovery heart rate is higher than this, you should lower your workout level. As long as you do not exceed your maximum working heart rate and you recover at 120 beats per minute or less, you know that your workout has been safe and effective.