The 3 principles of training include:

Overload, progression, and specificity

The 3 ways a person can overload to improve fitness include:

Increase frequency, intensity, and/or time

Cardiovascular Endurance:

The ability of the heart, blood vessels, and lungs to supply oxygen to the working muscles

A 30 minute jogis an example of an aerobic activity

Power Lifting

Is an example of an anaerobic activity

60 – 80% of your maximal heart rate is Your Target Zone for cardiovascular activities

Heart rate measures the intensity of a cardiovascular workout.

How would I use the Overload principle to improve my fitness:

Increase your workout load once your body has adapted

In terms of improving fitness levels, the term “frequency” means:

How often a person works out

Flexibility

is the ability to move a joint through a full range of motion

Muscular Strength

Is the ability of the muscles to exert a force

Muscular Endurance

Is the ability to efficiently use muscles over a longer period of time

Muscular Strength

Is the maximal amount of force that can be generated during one maximal effort

Strength training should be used by who?

Everyone

Benefits of Strength Training

  1. Strengthens your heart, intensifies metabolism levels and normalizes blood pressure.
  2. Can increase your longevity.
  3. Improves the quality of your life.
  4. Helps prevent many medical problems such as osteoporosis.
  5. Increases both hemoglobin level and red cell count.
  6. Is an appropriate activity for men and women of all ages can become a valuable couple and/or family activity.
  7. Is an excellent form of rehabilitation for muscle and joint injuries; can be used by handicapped individuals who have at least partial use of their arms and/or legs.
  8. Has been proven to reduce cholesterol levels.
  9. Physical activity also relieves symptoms of depression and anxiety.
  10. Increases muscular strength.
  11. Increases muscular endurance.
  12. Is an outstanding means of body shaping.
  13. Increases bone and ligament strength, cartilage thickness and capillary density in the muscles.
  14. Improves health and physical fitness.
  15. Improves sports performance.
  16. Increases flexibility.
  17. Increases power and speed.
  18. Helps relieve the stresses and tensions of everyday life.
  19. Promotes a positive self-image.
  20. Teaches discipline and motivation that carry over into all other areas of life.
  21. Helps control bodyweight and reduce body fat.

After a weight work out your body will burn fat for 48 hours