1

Specificity and Change

To apply the specificity principle effectively, you need to evaluate your personal fitness goals and design a plan that will target specific areas of your fitness.

Specificity principle

Overloading a particular

component will lead to fitness

improvements in that component

alone.

Term to Know

2

Goal Setting

Setting goals is essential tothe success of any effort.

Short-term goals

Goals that can be accomplished relatively easily

and quickly.

Term to Know

Some goals are short-term goals.

3

Goal Setting

Goals that take longer to achieve are long-term goals.

Long-term goals

Goals that are more complex

and require considerable

time and planning.

Term to Know

4

Goal Setting

RecommendationsRecommendations

Keep your goals simple, specific, and realistic.Keep your goals simple, specific, and realistic.

List ways that help you reach your goals.List ways that help you reach your goals.

Seek help from others who can help you achieve your goals. Seek help from others who can help you achieve your goals.

Be flexible in case you need to reevaluate your progress.Be flexible in case you need to reevaluate your progress.

Keep records to monitor your progress.Keep records to monitor your progress.

Be positive. Avoid being negative about yourself.Be positive. Avoid being negative about yourself.

Reward yourself in a healthy way as you achieve your goals.Reward yourself in a healthy way as you achieve your goals.

5

Record Keeping

Record keeping is just as important to the beginning exerciser as it is to the high-performance athlete.

Keeping records is critical to reaching your goals safely.

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Your Journal Should Include

Record Keeping

Your goals The days you exercise Time, distance, and intensity Environmental conditions Different routes you may have taken Places you exercised Specific activities or exercises you did Any injuries Foods and liquids consumed Weight loss or gain Progress

7

Progression

You have learned about two principles involved in exercise prescription: overload and specificity.

Progression principle

As your fitness levels increase, so do the factors

in your FITT.

Term to Know

In this lesson, you will learn about a third principle: the progression principle.

8

Progression

When acquiring any new skill, you start slowly, then progress to more advanced levels.

Overuse injury

This is a muscular injury that results from overloading your muscles beyond a healthful point.

Term to Know

If you increase all the factors in your FITT at once, you risk and overuse injury.

9

Progression

These factors affect progression:

Your initial fitness level

Your heredity

The rate at which you overload your body or change your FITT

Your specific goals

Your trainability

Trainability

The rate at which an individual’s fitness levels

increase during fitness training.

Term to Know

10

Progression

Trainability is determined, to a large extent, by heredity.

Different people train at different rates.

Training plateaus are a natural part of the training process.

Training plateau

A period of time during training

when little, if any, fitness

improvement occurs.

Term to Know

11

Progression

People experience detraining if they lose the battle of will when a training plateau occurs.

Detraining

The loss of functional fitness that occurs when one stops fitness

conditioning.

Term to Know

12

Progression

One measure that can prevent detaining, particularly if you are injured, is cross-training.

Cross-training

Varying your exercise or

activity routine or type.

Term to Know

13

Progression

Overtraining is the leading cause of overuse injuries and burnout.

Overtraining

Exercising, or being active to a

point where it begins to have

negative effects.

Term to Know

14

Progression

Health problems from overtraining include:Chronic fatigue

Fatigue

The feeling of being tired all

the time.

Terms to Know

Insomnia

Sleeplessness

InsomniaConstant muscle soreness

Rapid weight loss

Loss of appetite

Elevated resting heart rate

Elevated blood pressure

Weakened immune system

In females, absence of menstrual cycles, and possible infertility

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Progression

The speed of restoration depends on your FITT.

Restoration

Ways in which you can optimize

your recovery from physical

activity or exercise.

Term to Know

If you exercise daily, you will need to recover more quickly than if you worked out every other day.

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Progression

Factors That Influence RestorationFactors That Influence Restoration

AgeAge

ExperienceExperience

EnvironmentEnvironment

Amount of restAmount of rest

Nutrition, including fluidsNutrition, including fluids

17

Components of a Complete Workout

There are three components of a complete workout:

A warm-up

The workout itself

A cooldown

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Components of a Complete WorkoutA warm-up should always precede moderate to vigorous physical activity.

Warm-up

A portion of a complete

workout that consists of a

variety of low-intensity

activities that prepare the body for physical work.

Term to Know

19

Active warm-up

Raises body temperature by

actively working the body systems

centering on the muscles, skeleton, heart, and lungs

Terms to KnowComponents of a Complete WorkoutThere are two main methods of warming up.

Active warm-up

Passive warm-up

Active warm-up

Raises body temperature by

actively working the body systems

centering on the muscles, skeleton, heart, and lungs

Passive warm-up

Raises the body temperature through

the use of outside heat sources.

Terms to Know

20

Components of a Complete Workout

An active warm-up will have two phases.

A cardiovascular phase is designed to gradually increase your heart rate and body temperature. It may include jogging slowly or running in place on a treadmill.

A muscular-skeletal phase is designed to loosen up the muscles and connective tissues. It may include static body stretches.

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Components of a Complete Workout

The workout phase of your fitness program is the period of time that you should spend daily in physical activity or exercise.

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Components of a Complete Workout

The cooldown phase will ensure a safe and more effective recovery. Its purpose is to lower your heart rate gradually.

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Components of a Complete WorkoutThe cooldown portion of your routine is as important as the warm-up.

Blood pooling

A condition in which blood

collects in the large veins of the

legs and lower body.

Term to Know

This gradual decrease will prevent blood pooling.

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Components of a Complete WorkoutThe cooldown has two phases:

Cardiovascular cooldown

Consists of moving about

slowly and continuously for

three to five minutes following physical activity

or exercise.

Terms to Know

A stretching cooldown

Stretching cooldown

Involves three to five minuets of

stretching.

Terms to Know

A cardiovascular cooldown