1. 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. 2 Goal Setting Setting goals is essential to the 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. 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. 4 Goal Setting Recommendations Keep your goals simple, specific, and realistic. List ways that help you reach your goals. Seek help from others who can help you achieve your goals. Be flexible in case you need to reevaluate your progress. Keep records to monitor your progress. Be positive. Avoid being negative about yourself. Reward yourself in a healthy way as you achieve your goals.

5. 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.

6. 6 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. 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. 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. 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. 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. 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. 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. 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. 14 Progression Health problems from overtraining include: Chronic fatigue Fatigue The feeling of being tired all the time. Terms to Know Insomnia Sleeplessness Insomnia Constant 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

15. 15 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.

16. 16 Progression Factors That Influence Restoration Age Experience Environment Amount of rest Nutrition, including fluids

17. 17 Components of a Complete Workout There are three components of a complete workout: A warm-up The workout itself A cooldown

18. 18 Components of a Complete Workout A 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. 19 Active warm-up Raises body temperature by actively working the body systems centering on the muscles, skeleton, heart, and lungs Terms to Know Components of a Complete Workout There 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. 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.

21. 21 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.

22. 22 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.

23. 23 Components of a Complete Workout The 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.

24. 24 Components of a Complete Workout The 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