Exercise Principles, Periodization and Program Safety Flashcards
fundamental principles of exercise (3)
specificity overload progression
specificity
for a desired adaptation to occur in the body, stress must be applied specifically
overload
a training stress that challenges a physiological system above the level to which it is accustomed
progression
stress applied must continually be perceived as new for any physiological system to adjust
Overload principle training components
Intensity Duration in volume Frequency Rest intervals Exercises performed
Principle of progression maintains
Client safety and optimize his goal attainment over time
Supercompensation
Desired adaptive responses associated with training
Three phases of supercompensation
Fatigue and recovery phase-when load is reduced Supercompensation phase-when load is increased above work capability Return to pre-load level phase-when load is decreased to normal capabilities
Factors of a safe training environment
Clients acute condition: hydration, mental distraction, illness, hypoglycaemia, excess fatigue, postural adjustments etc. Environmental temperature and humidity Establishing a clear workspace Equipment operating condition Proper supervision
dehydration increases the risk for: (3)
Heat stroke Heat exhaustion Heat cramps
Heat exhaustion symptoms
Faint or dizzy headache profuse sweating irritability weak or rapid pulse shallow breathing pale, cool, clammy skin nausea or vomiting muscle cramps
Heat stroke symptoms
Absence of sweating Pulsating headache Hot, red, dry skin High body temperature above 103° Nausea or vomiting Strong, rapid pulse Confusion Convulsions May lose consciousness
He exhaustion treatment
How victim lie down in a cool shaded or air-conditioned area give victim water if conscious Use caution when the victim stands up, applied cold compresses
Heat stroke treatment
Dial 911 Take action to cool victim by any means. Place victim in a cool area, wrap in wet towel, sponge victim with cool water
