Pathfit 2 help you to become healthy by learning the different activities that enhance and develop

you to be strong and physically fit. It will also broaden your understanding how these fitness
training use the different energy in our body.
Though these, you will be able to have a better understanding that physical activities are the key
towards fitness, and we cannot achieve it without the different energy in our body.
FITNESS TRAINING
The phenomenon of physical exercises or commonly defined as “fitness”, “exercise”,
“conditioning”, “resistance training” or better “fitness training”, however, is a very complex
reality is a combination of regular physical exercises and a healthy diet.
Besides giving you the body you want, fitness training also prolongs your life and provides you
with some mental benefits.
Fitness and exercise related terms Aerobic exercise –
The term aerobic means “with oxygen.”
Rhythmic activity that uses the large muscle groups continuously for at least 10 minutes, thus
increasing the body's need for oxygen is an aerobic exercise.
Aerobic endurance - A term used to describe an individual’s ability to do prolonged exercise
without feeling fatigue, i.e. their aerobic fitness capacity.
Balance training - Static and dynamic exercises that are designed to improve an individual’s
balance and stability during everyday movements and exercise.
Baseline activity - Baseline activities are similar to ADLs being of a light-intensity and mainly
consisting of the activities of daily life. If an individual does no other activity than that classed as
baseline activity, they are considered to be inactive in fitness terms.
Bone-strengthening activity - Bone-strengthening activities are designed to promote bone
strength by creating an impact or tension force on the bones that promote bone growth and
strength. For example, running, jumping, skipping, and lifting weights are bone-strengthening
activities.
Body Mass Index (BMI) - Measure of the relationship between height and weight; calculated by
dividing weight in kilograms by height in centimetres squared. The BMI gives an indication of
total body fat content. A high BMI scores usually indicating higher levels of body fat. BMI is
often used as a general population measure to determine the level of health risk associated with
obesity.
However, in certain populations BMI can be inaccurate as a measure of body fatness, for
example large and muscular, thoughlean, athletes may score high BMI levels, which incorrectly
rates them as obese.
Beats per minute (bpm) - The number of heart beats each minute.
Cardiorespiratory fitness - Also called cardiovascular or aerobic fitness, this measures the
heart’s ability to pump oxygen-rich blood to the muscles.
Cardiovascular system - Also known as the circulatory system, it is an organ system consisting
of the heart and blood vessels, which transports nutrients, oxygen, carbon dioxide and enzymes
throughout the body and regulates the water levels of cells, temperature and acidity levels of
body components.
Circuit training - A series of exercise stations of aerobic and strength training, with relatively
brief rest intervals between each station. The number of stations may range from 6 to 10. Circuit
training is an excellent way to improve mobility, strength and stamina.
Concentric muscle action - Force produced while the muscle is shortening in length.
Continuous training - Involves working for a sustained period of time without rest. It improves
cardio-vascular fitness. This is the most common type of sustained aerobic exercise for fitness
improvement.
Cool down - Lowering of body temperature and heart rate following vigorous exercise. This is
achieved by gradually slowing down the level of activity.
Core - A muscle group comprised of the abdominals, lower back, obliques, and hips.
Cross-training - involves using another sport or activity to improve your fitness for your main
sport. For example using long distance running to build up endurance for tennis.
Flexibility - refers to the range of movement in a joint or of joints, the length of the muscles that
cross the joints and the amount of movement possible. Stretching can improve the flexibility in
some joints.
Flexion - Bending a joint causing the bones forming the joint to be brought closer together.
Heart Rate Reserve (HRR) - The difference between the resting heart rate (your pulse if you
are perfectlystill) and maximum heart rate.
High-density lipoprotein (HDL) - One of the five major groups of lipoproteins. HDLs are the
bloods “clean-up crew”, removing harmful cholesterol by transporting it to the liver where it is
reprocessed. HDLs also keep the walls of blood vessels healthy.
High impact - Activities involving leaving the ground and landing with impact, placing more
stress on the bones and joints. Typically, high impact activities are things like running, step
aerobics, basketball, squash or tennis. However it is possible to modify many exercises to make
them high or low impact.

Hypertrophy - In fitness this usually refers to muscle growth. Hypertrophy occurs due to an
increase in the size (girth) of the muscle’s component parts.
High-intensity interval training (HIIT) - is a form of training incorporating intense periods of
anaerobic work with short recovery segments at a lower intensity. According to the ACSM
"HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter
periods of time. This is because HIIT workouts tend to burn more calories than traditional
workouts, especially after the workout".
Isokinetic exercise - Isokinetic exercises are where variable resistance is applied to a limb in
constant motion. While performing isokinetic exercises, the individual contracts a muscle while
quickly move the limb. Equipment such as stationary bikes -- for which you can establish a
number of revolutions per minute -- and resistance bands can allow performance of isokinetic
exercises, although specialised equipment is necessary in many cases. Isokinetic exercise is
mainly for physiotherapy.
Isometric exercise - Any activity in which the muscles are contracted but no joint movement is
involved. For example, contracting your buttocks, as in butt clenches.
Isotonic exercise - Where muscle contractions occur with joint movement causing them to
change in length as they lift and lower resistance. For example, bicep curls, push-ups, crunches,
etc.
Karvonen formula - A method used to calculate target heart rate, which factors resting heart
rate into the equation, and is a good indicator of an individual’s state of fitness. The formula is:
Target Heart Rate Ketosis - Metabolic process that occurs when the body does not have
enough glucose for energy. Stored fats are broken down, resulting in a build-up of acids called
ketones within the body.
Lifestyle activities - Includes physical actions you perform as part of daily living. Lifestyle
activity is generally not planned and occurs as a consequence of working, traveling, raising
children, etc. - just plain living! Some lifestyle activities are more strenuous than others and can
contribute to sizeable energy expenditure. Examples include taking the stairs instead of using the
elevator, walking to do errands instead of driving, getting off a bus one stop early, or parking
farther away than usual to walk to a destination.
Muscular endurance - is the ability to move your body or an object repeatedly without getting
tired. For most activities, you use both muscular strength (see below) and endurance.
Muscular strength - refers to the amount of force a muscle can produce and is usually measured
by the maximum amount of force a muscle can produce in a single effort (maximal effort). An
individual’s ability to improve muscle strength depends on gender, age, and inherited physical
attributes.
Overload Principle - This principle says that in order to keep making gains from an exercise
program, you must find some way to make it more difficult. This is because bodies adapt to
exercise. Once your body adapts to a given workload, it will not continue to adapt unless the
workload is increased/made more difficult again.
Physical activity - Any bodily movement that uses energy. Walking, gardening, briskly pushing
a child’s pushchair, climbing the stairs, playing football, or dancing the night away, are all good
examples of physical activity. To improve your physical wellbeing from physical activity it
needs to be of a moderate or vigorous intensity (see Overload Principle).
Physical fitness - The ability to perform every day tasks with vigour and alertness, and to also
enjoy leisure pursuits without becoming unduly fatigued. Physical fitness includes a number of
components consisting of cardiovascular endurance (aerobic power), muscle strength and
endurance, muscle power, flexibility, balance, speed of movement, coordination and reaction
time, and body composition.
Progression - The process of increasing the intensity, duration, frequency, or amount of activity
or exercise as the body adapts to ensure that it continues to make improvements as a result of the
Overload Principle. Technogym’s my wellness Cloud is a revolutionary new open platform that
allows individuals to measure and aggregate all of the data surrounding their physical activities,
both inside the gym and out, making it easy to see how to progress their workouts and keep
improving their fitness.
Plyometric training - A plyometric movement is a quick and eccentric (muscle lengthening)
action immediately followed by a concentric (muscle shortening) action. Performing plyometric
movements builds explosive power and can increase how high you can jump or how fast you
move off from a static or relatively stationary position. Jumping down from a box with an
immediate explosive vertical jump is an example of plyometric exercise.
Repetition - The number of times an exercise is repeated within a single exercise “set.”Resting
HR - Rate at which your heart beats at rest (while sitting or being inactive). Low resting heart
rates are generally a good measure of health and fitness.
Resting Metabolic Rate (RMR) - Number of calories expended to maintain the body during
resting conditions. Also referred to as basal metabolic rate.
Recovery - The time it takes to recuperate following a period of exercise. When you perform an
exercise, you’ll eventually get to the point where you need time to rest or ease up. This is
referred to as your “recovery” period, and can vary from several seconds up to several minutes
depending on your level of fitness and the intensity/duration of the exercise performed.
Set - Repeating the same exercise a specific number of times. For example, if you did ten sit ups
that would be one set of ten repetitions (reps). Sets are interspersed with a rest period. Hence you
could do 3sets of 10 reps.

Specificity of Training Principle - This principle says that only the muscle or muscle group you
exercise will respond to the demands placed upon it. The principle of Specificity also implies
that to become better at a particular exercise or skill, you must perform that exercise or skill.

Static stretching - Used to stretch the muscles while the body is at rest. To perform a static
stretch the individual elongates the muscles to the point where they feel slight discomfort (not
pain). They then hold that position for up to 30 seconds before releasing.

Strength training (resistance training) - A type of physical exercise specialising in the use of
resistance. For example, body weight, weight machines (Unica, Kinesis) or free weights to cause
skeletal muscular contractions, which builds their strength, anaerobic endurance, and size.
(Aerobic)

Target heart rate (THR) - You gain the most benefits (i.e. burn fat, lose weight) when you
exercise in your ''target heart rate zone”, which is dependent on the quality you want to improve.
Usually this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart rate.
Your THR represents a pace that ensures you are training aerobically and which can reasonably
be maintained.

Warm up - A term used to describe preparation for exercise activity by exercising at a low
intensity (20-40% of your max heart rate), mobilising the joints and stretching. It can also mean
practicing for a short time before the start of a sport activity.

Wellness - Wellness is usually defined in broad terms as a “lifestyle oriented towards well-
being” that comprises both physical and psychological aspects.
There are five components of physical fitness:

(1) body composition

(2) flexibility

(3) muscular strength

(4) muscular endurance

(5) cardiorespiratory endurance.

Principles and methods of training

The key principles when planning a programme are

:Specificity – training must be matched to the needs of the sporting activity to improve fitness
in the body parts the sport uses.

Overload - fitness can only be improved by training more than you normally do. You must
work hard.

Progression – start slowly and gradually increase the amount of exercise and keep overloading.

Reversibility – any adaptation that takes place as a result of training will be reversed when you
stop training. If you take a break or don’t train often enough you will lose fitness. In planning a
programme, use the FITT principles to add the detail:

Frequency - decide how often to train.

Intensity - choose how hard to train.

Time - decide for how long to train.

Type - decide which methods of training to use