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Components and Improvement of Physical Fitness

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  • Time for Muscular Strength and Endurance Training
    Sets 3-4 per exercise; Reps: MS (1-5), ME (12-15), Beginners (8-12).
  • Skinfold Calipers
    A tool used to measure body fat by pinching the skin and measuring the thickness of the fold.
  • 1-RM
    One-repetition maximum; the maximum amount of weight that a person can lift for one repetition.
  • Body Fat Percentage for Men
    Men should be between 10-25% body fat.
  • Upper Limit of Repetitions
    For most people, the upper limit should be 12 repetitions before increasing resistance.
  • Frequency for Flexibility Improvement
    Engage in a DAILY program to improve areas of weakness.
  • Methods to Achieve Overload
    Increasing resistance, number of repetitions, number of sets, reducing rest time, or any combination of these.
  • Intensity for Muscular Strength
    80-100% of 1 rep max (1RM).
  • Body Fat Percentage for Women
    Women should be between 15-30% body fat.
  • Cardiovascular endurance
    How efficiently your heart and lungs deliver oxygen during sustained physical activity.
  • Specificity in Resistance Training
    A program should target specific muscle groups that need strengthening.
  • Strength Gains Minimum Resistance
    The minimum resistance needed to obtain strength gains is 50 percent of the 1-RM.
  • Hydrostatic Weighing
    A technique for measuring body fat by submerging a person in water and calculating body density.
  • Target Heart Rate (THR)
    For a 20 year old person, the recommended training rate would be (220 - 20) x 0.70 = 140 bpm.
  • CT Mastery Fitness Test for Muscular Endurance
    Abdominal curl up.
  • Overload Training Sets
    Programs are designed to require sets with 70 to 80 percent of one's 1-RM.
  • Intensity for Flexibility Improvement
    Challenging but comfortable; any pain or discomfort is cause to discontinue the exercise.
  • Flexibility
    The ability to move the joints or any group of joints through an entire, normal range of motion.
  • Frequency for Muscular Strength and Endurance Training
    Balanced workout 3 times a week.
  • Regularity in Exercise
    Exercise must be done regularly to produce a training effect.
  • Muscular strength
    The greatest amount of force a muscle or muscle group can exert in a single effort.
  • Progression in Training
    Significant increases in strength can be made in three to four weeks of proper training.
  • Intensity for Muscular Endurance
    50-80% of 1 rep max (1RM).
  • Example exercises for Muscular Strength and Endurance
    Squat, lunge, bench press, one arm row, shoulder press.
  • Intensity for Cardiovascular Endurance
    60-80% of Maximum Heart Rate.
  • CT Mastery Fitness Test for Muscular Strength
    Push up.
  • Recovery Time Between Workouts
    There should be at least a 48-hour recovery period between workouts for the same muscle groups.
  • Time/Duration for Cardiovascular Endurance
    30-60 minutes.
  • CT Mastery Fitness Test for Cardiovascular Endurance
    1-mile walk/run, Pacer.
  • Frequency for Cardiovascular Endurance
    4-6 times a week.
  • Body Composition Improvement
    Lose weight through a good diet and exercise.
  • Recovery Time Between Sets
    Normally, the recovery time between sets should be 30 to 180 seconds.
  • Muscular endurance
    The ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods.
  • Time for Flexibility Improvement
    30 minute full body routine.
  • Body composition
    Percentage of fat as compared to total body weight.
  • Dynamic Stretching
    Performed by moving through a challenging but comfortable range of motion.
  • Bioelectric Impedance Analysis
    A method that estimates body composition by measuring the resistance of electrical flow through the body.
  • Type of Flexibility Exercise
    Static stretching - a stretch is held in a challenging but comfortable position for a period of time (15-30 seconds).
  • Balance in Strength Training
    Include exercises that work all major muscle groups in both the upper and lower body.
  • Overload Principle
    The concept that to increase muscle strength, the workload must exceed what the muscle normally experiences.
  • Maximum Heart Rate (MHR)
    Calculated as 220 minus your age.
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