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Components and Improvement of Physical Fitness

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  • Overload Principle
    The basis for all exercise training programs, stating that the workload must be increased beyond normal levels for strength gains.
  • 1-RM
    One-repetition maximum; the maximum amount of weight that can be lifted for one repetition.
  • Bioelectric Impedance Analysis
    A method for estimating body composition by measuring the resistance of body tissues to the flow of a small electrical current.
  • CT Mastery Fitness Test for Cardiovascular Endurance
    1-mile walk/run, Pacer.
  • Body Fat Percentage for Men
    Men should be between 10-25% body fat.
  • Flexibility Improvement Frequency
    Engage in a DAILY program to improve areas of weakness.
  • Body Composition Improvement
    Lose weight through good diet and exercise.
  • Upper Limit of Repetitions
    For most people, the upper limit should be 12 repetitions without reaching muscle failure.
  • Minimum Resistance for Strength Gains
    The minimum resistance needed to obtain strength gains is 50 percent of the 1-RM.
  • Muscular Strength and Endurance Improvement Intensity
    Load/Resistance: 70% of 1 rep max (1RM).
  • Static Stretching
    A stretch held in a challenging but comfortable position for a period of time (15-30 seconds).
  • Cardiovascular Endurance Improvement Intensity
    60-80% of Maximum Heart Rate.
  • Methods to Achieve Overload
    Overload may be achieved by increasing resistance, number of repetitions, number of sets, or reducing rest time between sets.
  • Body composition
    Percentage of fat as compared to total body weight.
  • Muscular Strength and Endurance Reps
    Basic/beginner 8-12, strength (6 to 8), endurance (12-15).
  • Regularity in Exercise
    Exercise must be done regularly to produce a training effect.
  • Flexibility
    The ability to move the joints or any group of joints through an entire, normal range of motion.
  • Muscular strength
    The greatest amount of force a muscle or muscle group can exert in a single effort.
  • Muscular Strength and Endurance Improvement Time
    Sets 3-4 per exercise.
  • CT Mastery Fitness Test for Muscular Strength and Endurance
    Push up and Abdominal curl up.
  • Muscular endurance
    The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods.
  • Example exercises for Muscular Strength and Endurance
    Squat, lunge, bench press, one arm row, shoulder press, triceps extension, bicep curl, and crunch.
  • Reducing Rest Time Between Sets
    A method to achieve overload by decreasing the duration of rest between sets.
  • Cardiovascular Endurance Improvement Frequency
    4-6 times a week.
  • Maximum Heart Rate (MHR)
    Calculated as 220 minus your age.
  • Cardiovascular Endurance Improvement Time
    30-60 minutes.
  • Balance in Strength Training
    Including exercises that work all major muscle groups in both the upper and lower body.
  • Specificity in Resistance Training
    A resistance-training program should target specific muscle groups that need strengthening.
  • Hydrostatic Weighing
    A technique for measuring body composition by weighing a person underwater.
  • Flexibility Measurement
    Measured in distance moved forward in the sit and reach.
  • Body Fat Percentage for Women
    Women should be between 15-30% body fat.
  • Flexibility Improvement Intensity
    Challenging but comfortable; any pain or discomfort is cause to discontinue the exercise.
  • Cardiovascular endurance
    How efficiently your heart and lungs deliver oxygen during sustained physical activity.
  • Timeframe for Significant Strength Increases
    Significant increases in strength can be made in three to four weeks of proper training.
  • Recovery Time Between Workouts
    There should be at least a 48-hour recovery period between workouts for the same muscle groups.
  • Target Heart Rate (THR)
    For a 20 year old person, the recommended training rate would be (220 - 20) x 0.70 = 140 bpm.
  • 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.
  • Skin Fold Calipers
    A tool used to measure body fat by pinching the skin and measuring the thickness of the skin fold.
  • Muscular Strength and Endurance Improvement Frequency
    Balanced workout 3 times a week.
  • Recovery Time Between Sets
    Normally, the recovery time between sets should be 30 to 180 seconds.
  • Dynamic Stretching
    A stretch performed by moving through a challenging but comfortable range of motion repeatedly.
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