General Principles Exercise for Health and Fitness Flashcards
What are the principles of exercise training
-overload principle
-principle of progression
-principle of specificity
-principle of recuperation
-principle of reversibility
define the overload principle
key component of conditioning programs
-to improve fitness, muscular and cardiorespiratory systems must be stressed
how is overload achieved
this stress achieved by increasing intensity (heavier weights) or time/duration of exercise-more reps or longer stretch
define the principle of progression
Is an extension of the overload principle showing overload should be increased gradually during the program
define the duration of the speed of progression in weeks
1-6 weeks : slow increase
6-20 weeks: steady progressive overload increase
once desired fitness level is achieved, develop maintenance program
what is the 10 percent rule
a guideline to improve physical fitness without injury, by claiming training intensity or exercise duration should be increased by no more than 10 percent each week
define the principle of specificity
states that training effect is specific to muscles involved, which is why a varied program is important for overall health. It applies to muscle adaptations
define the principle of recuperation
It is the recovery between exercise sessions to allow adaptations to exercise stress
how long should rest be between exercise
24 or more hours
what can failure of getting enough rest lead to
overtraining (fatigue syndrome)
which can lead to chronic fatigue, increasing risk of injury
how can you prevent overtraining
increase rest between sessions or reduce intensity
How is your immune system affected by workouts
-Overtraining reduces body’s immunity to disease
-Results in increased levels of stress hormones
-light to moderate boosts the immune
system and reduces the risk of infections
define the principle of reversibility
the loss of fitness due to inactivity
what is the speed at which fitness is lost
component dependent and level of fitness dependent
- Stopping strength training will result in slow, gradual
loss of muscular strength
- Stopping endurance-related exercise results in rapid loss of muscular endurance
a more advanced person will loose slower than a beginner
why do people exercise
- Looks
– Health
– Sleep
– Competition
– Stress Relief
why do you need to understand training theory
primary objective: to improve athletic performance
secondary: prevent injuries and maximize improvement
What are the steps in training program evaluation?
1-Set SMART goals, based on current fitness levels
2-exercise prescription - should be a correct dose to allow for optimal wellbeing (check diagram)
include:
– Fitness goals (short-term and long-term)
– Mode of exercise (type of activity)
– Warm-up
– Primary conditioning period (the workout)
– Cool-down
3-establish short term and long term fitness goals
why are setting goals important?
-improves self-esteem and provides the
incentive needed to make a lifetime commitment to exercise
- provide structure and motivation for a personal fitness program
Define a warm up and its importance
- brief 5-15 minute period of exercise before a workout
-low intensity, whole body workouts similar to those you will perform during your workout - to elevate muscle temperature and increase blood flow to muscles used
-may reduce risk of muscle and tendon injury
what are the components of the primary conditioning period (the workout)
FIIT principle:
*Frequency: number of times per week 3-7 times
*Intensity: amount of physiological stress placed on body - methods are heart rate, reps to fatigue
*Time/Duration:length of time performing primary workout- minimus for improvement of fitness is 20-30 minutes
*Type of exercise: specific activity to be performed
what is and what is the purpose of a cool down?
- 5- to 15-minute period of low-intensity exercise immediately following the primary workout
-lowers body temperature, allowing blood to return from muscles to heart, failure to do so could cause lightheadedness
Best method is to do low-intensity exercises using the
same muscle groups used in the workout.
what are the exercise program variables?
(see diagram) by increasing intensity, duration or frequency of training :
1-under training: minor physiological adaptation and no change in performance.
2- *zone of enhanced performance in comp and training * acute overload: positive physiological adaptations and minor improvement in performance
3-*zone of enhanced performance in comp and training * overreaching: optimal physiological adaptation and performance
4- overtraining: physiological maladaptation, performance decline, overtraining syndrome
what are the adaptations to exercise
(see graph)
-muscle growth
-neural
-endurance
what are the types of exercise, give examples
-high impact exercise: more stress on joints
running, basketball, Zumba
-low impact exercise: less stress on joints - for beginners who are at higher risk of injury
walking, cycling, swimming
describe the exercise adaptation graph
describe the athlete recovery graph
what is the FITT principle
encompasses the components of your exercise prescription.
F- frequency: number of days per week
I- intensity: intensity of exercise performed
T- Time: duration of exercise
T- Type: mode of exercise
what is the workout personalization pyramid?
Limit- sustained sitting
2-3 times a week- stretch and strengthen muscle
3-5 times a week- condition heart and skeletal muscle with regular exercise
daily- regular physical activity
reduces all cause mortality
what is the difference between physical activity and exercise
Physical Activity: Any bodily movement that expends energy, such as walking, gardening, or taking the stairs.
Exercise: A structured, planned, and repetitive form of physical activity that aims to improve or maintain physical fitness.
How much exercise is enough?
ACSM Guidelines: 150 min aerobic + 2 sessions of resistance training
-minimum level (threshold) for health: reduce all causes of death
30–60 minutes of moderate to high intensity exercise performed
3–5 days per week
-The U.S. government recommends at least 150 minutes of moderate intensity exercise (or 75 minutes of vigorous exercise) per week for
adults ages 18–64 years
what is the relationship between physical activity and improved health benefits?
as the level of regular physical activity increases, the theoretical risk of disease (or death) decreases.
what are the barriers to physical activity?
-Lack of time
– Social and environmental influences
– Inadequate resources
– Lack of motivation/commitment (most significant)
how do you chose the right workout shoe?
-they need to meet arch support needs
-shop shoes late in the day due to foot swelling being similar to exercise
-foot should not slide
why should you purchase as fitness tracker?
-to establish your fitness level based on heart rate
