Fitness Principles Flashcards
Parts to a warm up (RAMP)
RAMP
R- raise HR/temperature (jog, walk or cyle)
A- activate, engage the muscles that will be used (general body. ovements like hinge, lunges, squats…BW)
M- mobilize, increase ROM (mobility)
P- potentiate. Prepare the body for activity specific movement (plyometrics/sprints).
Basic program design elements (5)
- mobility/warm up/dynamic/prehab
- resistence training
- cardiovascular
- core/stability
- flexibility
considerations for strength prescription (6)
- training age vs biological age
- strength training experience
- available time for training
- equipment availibility/location
- past injuries/ current pain
- current level (assessment)
What are the 6 training principles
- progressive overload
- specificity
- reversibility
- individual differences
- ceiling effect
- maintenance
define progressive overload principle and example
- In order to improve fitness, the bodys systems must be stressed at intensities that will force it to adapt
ex. increase the volume of the workout to see improvements (increase weight used every few sessions)- can use RIR or change number of sets/reps/load or tempo
What is the reccomended amount of volume change for progressive overloading? why?
2-5% increase of volume, max 10%. After 10% there is a risk of too much challenge/fatigue and dropping out of the program is high.
How long does the creatine phosphate system work for?
10-12 seconds
how long does the fast glycolysis system work for?
< 2 min (30-90 sec)
How long does the slow glycolysis system work for?
> 2 min
How long does the aerobic respiration system work for?
3 min+
How long does it take for your ‘work capacity’ to drop to its lowest point
2 hours post exercise
how long does it take for total repair of your muscles?
1-5 days
what is supercompensation and when is the best time to stress your system again?
supercompensation: range of time best to stress your system (also specific)
-best time is during the peak of supercompensation (3-7 days after last workout of the muscle groups).
define specificty
fitness improvements/adaptaions are specific to the training performed (cyclist training their aerobic capacity on a bike > treadmill)
define reversibility
loss of gains/adaptaions if you do not continue to train the system (use it or lose it)
define individual differences
training benefits are optimized when programs meet the individual needs and capacities
define ceiling effect/diminishing returens
as fitness increases the relative and absolute gains in fitness will diminish even with a continual and progressive overload. (low fitness= rapid improvement, high fitness= slow improvement)
ex. the closer you are training to your genetic performance potential (ceiling) the harder it is to improve.
define maintenance
once adaptaion has been achieved it can be maintained by the same or a reduced volume of work
Can maintain for ~8 weeks if intensity is maintained.
