Components and Improvement of Physical Fitness | Baamboozle - Baamboozle

Reducing Rest Time Between Sets

A method to achieve overload by decreasing the duration of rest between sets.

Methods to Achieve Overload

Overload may be achieved by increasing resistance, number of repetitions, number of sets, or reducing rest time between sets.

Recovery Time Between Sets

Normally, the recovery time between sets should be 30 to 180 seconds.

Recovery Time Between Workouts

There should be at least a 48-hour recovery period between workouts for the same muscle groups.

Regularity in Exercise

Exercise must be done regularly to produce a training effect.

Specificity in Resistance Training

A resistance-training program should target specific muscle groups that need strengthening.

Balance in Strength Training

Including exercises that work all major muscle groups in both the upper and lower body.

Upper Limit of Repetitions

For most people, the upper limit should be 12 repetitions without reaching muscle failure.

Timeframe for Significant Strength Increases

Significant increases in strength can be made in three to four weeks of proper training.

Progression in Training

The process of progressively increasing the workload to continue making strength gains.

Overload for Strength Programs

Programs are designed to require sets with 70 to 80 percent of one's 1-RM.

Minimum Resistance for Strength Gains

The minimum resistance needed to obtain strength gains is 50 percent of the 1-RM.

1-RM

One-repetition maximum; the maximum amount of weight that can be lifted for one repetition.

Overload Principle

The basis for all exercise training programs, stating that the workload must be increased beyond normal levels for strength gains.

Body Fat Percentage for Women

Women should be between 15-30% body fat.

Body Fat Percentage for Men

Men should be between 10-25% body fat.

Hydrostatic Weighing

A technique for measuring body composition by weighing a person underwater.

Bioelectric Impedance Analysis

A method for estimating body composition by measuring the resistance of body tissues to the flow of a small electrical current.

Skin Fold Calipers

A tool used to measure body fat by pinching the skin and measuring the thickness of the skin fold.

Body Composition Improvement

Lose weight through good diet and exercise.

Dynamic Stretching

A stretch performed by moving through a challenging but comfortable range of motion repeatedly.

Static Stretching

A stretch held in a challenging but comfortable position for a period of time (15-30 seconds).

Flexibility Improvement Intensity

Challenging but comfortable; any pain or discomfort is cause to discontinue the exercise.

Flexibility Improvement Frequency

Engage in a DAILY program to improve areas of weakness.

Flexibility Measurement

Measured in distance moved forward in the sit and reach.

CT Mastery Fitness Test for Muscular Strength and Endurance

Push up and Abdominal curl up.

Example exercises for Muscular Strength and Endurance

Squat, lunge, bench press, one arm row, shoulder press, triceps extension, bicep curl, and crunch.

Muscular Strength and Endurance Reps

Basic/beginner 8-12, strength (6 to 8), endurance (12-15).

Muscular Strength and Endurance Improvement Time

Sets 3-4 per exercise.

Muscular Strength and Endurance Improvement Intensity

Load/Resistance: 70% of 1 rep max (1RM).

Muscular Strength and Endurance Improvement Frequency

Balanced workout 3 times a week.

CT Mastery Fitness Test for Cardiovascular Endurance

1-mile walk/run, Pacer.

Cardiovascular Endurance Improvement Time

30-60 minutes.

Cardiovascular Endurance Improvement Intensity

60-80% of Maximum Heart Rate.

Cardiovascular Endurance Improvement Frequency

4-6 times a week.

Target Heart Rate (THR)

For a 20 year old person, the recommended training rate would be (220 - 20) x 0.70 = 140 bpm.

Maximum Heart Rate (MHR)

Calculated as 220 minus your age.

Body composition

Percentage of fat as compared to total body weight.

Flexibility

The ability to move the joints or any group of joints through an entire, normal range of motion.

Muscular endurance

The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods.

Muscular strength

The greatest amount of force a muscle or muscle group can exert in a single effort.

Cardiovascular endurance

How efficiently your heart and lungs deliver oxygen during sustained physical activity.