Ch. 2 Principles of Physiological conditioning Flashcards
The 4 principles of physiological conditioning:
- Overload
- specificity
- reversibility
- individual differences
Hans Selye’s (GAS) general adaptation syndrome model
The organism that experiences stress (non specific) is challenged by it and then adapts- subsequently functioning at a higher level than before (supercompensation)
Supercompensation
stress causes a disruption of homeostasis. the organism responds to stress by adapting and subsequently functioning at a higher level than before.
What are the two conditions required for supercompensation from exercise
- exercise must be of sufficient intensity to disrupt homeostasis
- it must be followed by adequate rest
Why is determining frequency of exercises important
exercise must be followed by periods of rest but the rest must not be so long that the adaptations are reversed.
Exercise volume (the amount of energy expended over a given amount of time) is based on THREE things
intensity, duration and frequency
How is Overload typically (&most safely achieved) ??
You increase either exercise intensity, duration OR frequency. It is not recommended to increase all three simultaneously…
What components of fitness CAN be improved by the principle of overload?
cardiovascular, muscular endurance, strength, power, speed, (‘flexibility’)
What components of fitness improve through practice and are less predictable ?
coordination, agility, balance…
the ideal neuromotor training program is unknown
RM range if you are focused on developing strength
lift weights in the 1-6 RM (max repetitions) range.
The specificity principle
Fitness improvements will be specific to the type of exercise performed
The SAID principle stands for
Specific Adaptations to Imposed Demands
The SAID principle is a combination of
specificity and overload- the demands of an exercise program must be enough to stimulate adaptation and the adaptations will be specific to the amount of exercise performed.
The reversibility principle
“use it or loose it” adaptations can be lost if a regular program of activity is not maintained.
Rest period length for the general fitness participant
48 hours (“every other day”) for intense exercise… for moderate exercise, 5+ days a week, sessions can be consecutive.
