F I T N E S S C O N C E P T S

ALO - TPE MIDTERM GRAPHIC ORGANIZER

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F I T N E S S C O N C E P T S by Mind Map: F I T N E S S  C O N C E P T S

1. Definition

1.1. HEALTH

1.1.1. it is when an individual is in a good or complete state of wellbeing

1.1.2. not just the absence of disease

1.2. FITNESS

1.2.1. how attuned a person is to physical activity

2. Importance and Functions of Fitness

2.1. PHYSICAL BENEFITS

2.1.1. 1. Cardiovascular and respiratory improvement

2.1.2. 2. Reduction in health risk factors

2.1.3. 3. Increased metabolic rate

2.1.4. 4. Decreased risk of falls

2.1.5. 5. Bone health improvement

2.1.6. 6. Weight loss and reduced obesity

2.1.7. 3. Increased metabolic rate

2.2. MENTAL BENEFITS

2.2.1. 1. Increased feelings of well being

2.2.2. 2. Better sleep

2.2.3. 3. Better brain function

2.2.4. 4. Increased self esteem

3. BMI, TDEE, THR

3.1. BASAL METABOLIC RATE

3.1.1. the amount of calories your body needs to keep it functioning, otherwise known as metabolism

3.1.2. BMR for Men = 66.47 + (13.75 * weight [kg]) + (5.003 * size [cm]) − (6.755 * age [years]) BMR for Women = 655.1 + (9.563 * weight [kg]) + (1.85 * size [cm]) − (4.676 * age [years])

3.2. TARGET HEART RATE

3.2.1. useful in order to determining one's exact exercise level of intensity they should follow for cardio

3.3. TOTAL DAILY ENERGY EXPENDITURE

3.3.1. calculated using the Harris Benedict Formula, which is for finding your total calorie intake required to maintain your current weight

4. Components of Physical Fitness

4.1. CARDIOVASCULAR STRENGTH

4.1.1. the utilizing of oxygen during exercise

4.2. MUSCULAR STRENGTH

4.2.1. the maximum force a muscle is able to apply

4.3. FLEXIBILITY

4.3.1. the degree of which a joint is able to perform in its range of motion

4.4. MUSCULAR ENDURANCE

4.4.1. the maximum force a muscle is able to apply over a given time

4.5. MOTOR SKILLS

4.5.1. a learned ability to cause a predetermined movement outcome with maximum certainty

5. Personal Fitness Activities Experience

5.1. Home workout

5.1.1. Since quarantine began, I have started doing ab/core workouts, glute and leg workouts and working on my endurance and breathing

5.2. Outdoor activities

5.2.1. I enjoy a lot of walking and hiking when I get the chance to be outside, as well as swimming and biking

5.3. Sports

5.3.1. I mainly play softball but enjoy most team sports

5.4. Dance

5.4.1. I enjoy dancing at home, whether it be hip-hop or zumba

6. Principles of Training

6.1. OVERLOAD

6.1.1. you must exert more in order to actually improve your fitness overtime, whether it be through increasing speed, time or resistance

6.2. PROGRESSION

6.2.1. a person must begin exercise at a level that their body is capable before slowly increasing in intensity

6.3. REVERSIBILITY

6.3.1. beginning workout only to stop will not only stop your progress but reverse your results

6.4. SPECIFICITY

6.4.1. in order to see specific results, specific exercises that targets that body part or component must be followed in order to achieve specific goals

6.5. INDIVIDUALITY

6.5.1. no two individuals are the same, whether it be because of age, genetics, health or mindset. thus, results of exercise will always vary despite having a similar program, but that should not stop someone from achieving the same outcome, as it is still very much achievable

7. Personal Fitness Activities Experience