Exercise science: Principles and movement

• The FITT principle includes frequency, intensity, time, and type.
• A balanced exercise program includes cardiovascular exercise, strength training, and flexibility exercises.
• The overload principle states improvements require challenging the body with increasing intensity over time.
• Interval training involves alternating between high and low-intensity workouts.
• The warm-up phase prepares the body for exercise and reduces injury risk.

Fundamental Movements

• The three fundamental planes of motion include sagittal, frontal, and transverse planes.
• Rotation describes movement in a circular motion around an axis.
• The pressing movement involves pushing the body away from an object.
• Adduction refers to movement that brings a limb toward the midline of the body.
• The lunge pattern involves stepping forward with one leg while the other remains stationary.

Exercise Prescription

• The recommended weekly duration of moderate-intensity aerobic exercise is 150 minutes.
• Resistance training focuses on developing muscle endurance and strength.
• The SAID principle stands for Specific Adaptation to Imposed Demands, referring to how the body adapts to specific stresses.
• Load is the amount of weight or resistance used in a workout.
• The individuality principle suggests training should align with specific goals and fitness levels.

Aerobic Exercise Program

• Aerobic exercise primarily improves cardiovascular endurance by increasing the efficiency of the heart and lungs.
• Walking is a low-impact aerobic exercise suitable for all fitness levels.
• The target heart rate zone for aerobic exercise is typically 50 to 85% of the maximum heart rate.
• High-intensity interval (HIIT) training alternates short bursts of high-intensity activity with lower-intensity recovery periods.
• The primary energy system used during sustained aerobic exercise is the aerobic system.