Components and Improvement of Physical Fitness | Baamboozle - Baamboozle

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 program should target specific muscle groups that need strengthening.

Balance in Strength Training

Include 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 before increasing resistance.

Progression in Training

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

Methods to Achieve Overload

Increasing resistance, number of repetitions, number of sets, reducing rest time, or any combination of these.

Overload Training Sets

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

Strength Gains Minimum Resistance

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 a person can lift for one repetition.

Overload Principle

The concept that to increase muscle strength, the workload must exceed what the muscle normally experiences.

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 fat by submerging a person in water and calculating body density.

Bioelectric Impedance Analysis

A method that estimates body composition by measuring the resistance of electrical flow through the body.

Skinfold Calipers

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

Body Composition Improvement

Lose weight through a good diet and exercise.

Dynamic Stretching

Performed by moving through a challenging but comfortable range of motion.

Type of Flexibility Exercise

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

Time for Flexibility Improvement

30 minute full body routine.

Intensity for Flexibility Improvement

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

Frequency for Flexibility Improvement

Engage in a DAILY program to improve areas of weakness.

CT Mastery Fitness Test for Muscular Endurance

Abdominal curl up.

CT Mastery Fitness Test for Muscular Strength

Push up.

Example exercises for Muscular Strength and Endurance

Squat, lunge, bench press, one arm row, shoulder press.

Time for Muscular Strength and Endurance Training

Sets 3-4 per exercise; Reps: MS (1-5), ME (12-15), Beginners (8-12).

Intensity for Muscular Endurance

50-80% of 1 rep max (1RM).

Intensity for Muscular Strength

80-100% of 1 rep max (1RM).

Frequency for Muscular Strength and Endurance Training

Balanced workout 3 times a week.

CT Mastery Fitness Test for Cardiovascular Endurance

1-mile walk/run, Pacer.

Time/Duration for Cardiovascular Endurance

30-60 minutes.

Intensity for Cardiovascular Endurance

60-80% of Maximum Heart Rate.

Frequency for Cardiovascular Endurance

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.