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Fitness Principles
BCRPA Fitness Theory
26
Fitness
Not Applicable
03/10/2015

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Term
FITT
Definition
- FREQUENCY
- INTENSITY
- TIME
- TYPE
Term
Adaptation
Definition
The body becoming accustomed to an exercise or training program through repeated exposure.
Term
Progressive Overload
Definition
The gradual increase of stress placed upon the body during exercise to gain improvement.
Term
SAID Principle
Definition
Specific
Adaptation to
Imposed
Demands
Term
Specificity
Definition
Training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
Term
Ceiling Effect
Definition
We each have a genetically predisposed limit for improvement.
Term
Recuperation and Rest
Definition
Training adaptations occur during the rest phase. The more intense the activity the more recovery.
Term
Overtraining
Definition
The body isn't able to recover from the stress imposed on it.
Term
De-training
Definition
The body adapts to a lower level of training when we stop exercising.
Term
Maintenance
Definition
As long as duration/volume and intensity remain the same, frequency can be decreased.
Term
Valsalva Maneuver
Definition
Forceable exhalation against a closed glottis. Increases blood pressure and abdominal pressure and can lead to fainting, strokes and aneurysms.
Term
General Adaptation Syndrome
Definition
GAS is used to describe how the body responds to and adapts to stress.
Term
Phases of Training
Definition
- stabilization
- muscular endurance
- muscular hyper trophy
- muscular strength
- muscular power
Term
5 Health Components of Physical Activity
Definition
- muscular endurance
- muscular strength
- cardiorespiratory endurance
- flexibility
- body comp
Term
Muscular Endurance
Definition
Ability to produce and maintain force.
Term
Muscular Strength
Definition
Amount of force a muscle can produce with a single maximal effort.
Term
Muscular Hypertrophy
Definition
Enlargement of muscle fibres in response to overcoming force from high volumes of tension.
Term
Cardiorespiratory Endurance
Definition
The capacity of the heart and lungs to deliver blood and oxygen and to remove carbon dioxide and other waste products from working cells. Ability of the body to perform prolonged activities at a moderate to high intensity.
Term
Flexibility
Definition
ROM around a joint. Related to muscle elongation and connective tissue extensibility.
Term
Body Composition
Definition
The percentage of fat mass and fat free mass.
Term
Skill Related Components of Physical Fitness
Definition
- agility
- balance
- coordination
- power
- speed
- reaction time.
Term
Health vs Skill Components of Physical Fitness
Definition
HEALTH RELATED helps you stay healthy.

SKILL RELATED helps you perform well in sports and activities that require specific skills.
Term
Catabolism
Definition
The breaking down of nutrients for the production of ATP.

BREAKING DOWN

ENERGY RELEASED
Term
Catabolic State
Definition
When muscles go through a break down phase. Usually caused by excessive training and poor nutrition.
Term
Anabolism
Definition
When the body uses the ATP released through catabolism to build tissue.

BUILDING UP

REQUIRES INPUT OF ENERGY
Term
Anabolic State
Definition
When muscles go through a building up phase. Occurs during rest/recovery and with proper nutrition.
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