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PATHFIT Reviewer

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20 views2 pages

PATHFIT Reviewer

Uploaded by

glecyrosebastawangbanno
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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PATHFIT Reviewer

1. POWER- The ability to apply force at a high rate of speed


2. BOOT CAMP- Combination of high intensity, cardio and strength-training movements
3. STRETCHING- Also known as range-of-motion activities
4. REACTION TIME- intervened between a stimulus and the resulting response
5. MUSCULAR ENDURANCE- Muscle’s ability to generate force repeatedly
6. CIRCUIT TRAINING- Normally in this setting, you complete one exercise (usually in a station) for
anywhere from 30 seconds to a minute, and then move on to the next station/exercise for
another 30 seconds to a minute
7. HIIT- The goal of this exercise is to reach a sustained target heart rate for exercise, allowing you
to quickly burn fat in a brief amount of time.
8. HIIT- High-Intensity Interval Training
9. PHYSICAL FITNESS- It is the ability of an individual to perform daily task without endue fatigue,
and have the extra energy for emergency purposes
10. CARDIOVASCULAR ENDURANCE- Refers to the ability of the whole body to perform activities for
a prolonged time and have the circulatory and respiratory systems work efficiently.
11. Dimensions of Wellness
a. PHYSICAL - Being disease free by exercising daily
b. SPIRITUAL - Feeling at peace with yourself after meditating
c. SOCIAL - Interacting with people face to face, via email, Skype, texting, or snap chat
d. EMOTIONAL - Expressing feelings in a positive way
12. Principles of Exercise
a. Individuality
Everyone is different and responds differently to training. Some people are able to handle
higher volumes of training while others may respond better to higher intensities. This is
based on a combination of factors like genetic ability, predominance of muscle fiber types,
other factors in your life, chronological or athletic age, and mental state.
b. Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but won’t develop your skills at throwing or the
power and muscular endurance required to throw a fastball fifty times in a game. Swimming
will help improve your aerobic endurance but won’t develop tissue resiliency and muscular
endurance for your running legs.
c. Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can
exit the 20th floor and stare out over the landscape. You can view this from both a technical
skills standpoint as well as from an effort/distance standpoint. In order to swim the 500
freestyle, you need to be able to maintain your body position and breathing pattern well
enough to complete the distance. In order to swim the 500 freestyle, you also need to build
your muscular endurance well enough to repeat the necessary motions enough times to
finish.
d. Overload
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order
to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any
demanding exercise attempted too soon risks injury. The same principle holds true for
strength and power exercises.
e. Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort and less muscle breakdown at that level. That is
why the first time you ran two miles you were sore after, but now it’s just a warm up for
your main workout. This is why you need to change the stimulus via higher intensity or
longer duration in order to continue improvements. The same holds true for adapting to
lesser amounts of exercise.
f. Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a
long season are necessary to ensure your body does not suffer from exhaustion or overuse
injuries. Motivated athletes often neglect this. At the basic level, the more you train the
more sleep your body needs, despite the adaptations you have made to said training.
g. Reversibility
If you discontinue application of a particular exercise like running five miles or bench
pressing 150 pounds 10 times, you will lose the ability to successfully complete that
exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries
(blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of
loss substantially by conducting a maintenance/reduced program of training during periods
where life gets in the way, and is why just about all sports coaches ask their athletes to stay
active in the offseason.

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