Lecture 3 - Principles of Exercise (cont'd)

Question 1

what happened in the two studies discussed in class

Answer 1

See class notes or file that I emailed concussed hannah

Question 2

Principle of Progression

Answer 2

• > must increase demand on body to make further improvements
• > beginners should exercise at a lower frequency/mode/intensity and slowly work their way up to see gains and avoid injury
  progressive training: as strength inc, resistance/reps must inc to further inc strength

Question 3

principle of overload

Answer 3

• > must increase demands on body to make further improvement
  muscle overload: muscles must be loaded beyond normal muscle loading for improvement

Question 4

milo’s bull

Answer 4

concept of progressive overload
- > milo trained by carrying a calf daily from its birth and became a full sized ox (it slowly got bigger, its weight progressively go heavier)

Question 5

principle of reversibility

Answer 5

• > use it or lose it
  training - > improved strength and endurance
• > detraining reverses effects (removal of a stimulus is a stimulus, it stimulates detraining and atrophy)

Question 6

muscle memory

Answer 6

is actually learned motor patterns; muscle has no cognitive/muscle ability
- > considering training, if you stop and detraining occurs, the motor patterns are still there and will allow for easier retraining

Question 7

Principle of Variation

Answer 7

ALSO CALLED PERIODIZATION
- > systematically change one or more variable to keep training challenging (intensity, volume and or mode)
- > if stimulus remains the same then gains will plateau, same comes with relearning, its easier to regain if something is changed
- > macrocycle vs mesocycles
- > periodization (see slide 27)

Question 8

FITT

Answer 8

Frequency
Intensity
Time (duration)
Type (Mode)

Question 9

Frequency

Answer 9

• > summation of fatigue and potentiation curves in training adaptation
• > If spaced out too far then you will go up and down and never progress. If training is optimally spaced out, you allow some time for recovery, but you keep improving like stairs (see graph at sl.30).

Question 10

how does time/duration influence motor units

Answer 10

• > motor unit recruitment reduces over time (within training session) due to the accumulation of fatiguing MU. Load failure occurs when the number of motor units being recruited decreases to a level below what is needed to overcome the load

Question 11

Why is type of exercise (mode) important

Answer 11

• > training activities must make sense considering how the tissues are loaded during the client’s sport (i.e. single leg training may not be as effective in rowers as they are always using both)

Question 12

goal of exercise is to

Answer 12

• > improve physiological function through force or energy production adaptations

Question 13

for exercise to be effective training must (follow the principles of training)

Answer 13

• > be specific or the adaptation you want will not happen
• > be progressed or you will not continue to improve
• > lead to overload or the body will need recognize the stimulus as a challenge
• > be consistent or you will lead to reversal in capacity
• > be varied or it will come stagnant
  to manipulate these variables you adjust the FITT of training that we are doing/prescribing

Question 14

what will you change so that your exercise meets all the principles of exercise

Answer 14

adjust FITT so that it meets all requirements