lecture 4: principles of training

Question 1

exercise and training

Answer 1

training: “chronic and strategic participation in exercise with the purpose of improving health, fitness, or performance

exercise: acute session
training: chronic program of acute sessions

Question 2

training outcomes you want to focus on

Answer 2

1. health
2. fitness
3. performance
4. aesthetics

Question 3

health examples

Answer 3

increase energy, vigour, mental health, manage or prevent chronic disease

Question 4

fitness examples

Answer 4

improve feelings of strength, endurance, keeping up with kids/grandkids

Question 5

performance examples

Answer 5

athletic competition, occupation (breaking one of their records)

Question 6

aesthetics examples

Answer 6

build muscle and decrease body fat

Question 7

quantification of training parameters

Answer 7

FITT
F- frequency (how often?)
I - intensity (how hard?, how many reps)
T- type (what modality? what exercises are they doing?)
T-Time (for how long?)

Question 8

3 goals of warm-up

Answer 8

1. increase muscle temperature
2. activate aerobic pathways
3. “potentiate” neural muscle activation

(recommended warm up moves from “general” to “specific”

Question 9

why does it matter to do resistance before endurance when wanting to improve your strength?

Answer 9

• because if you run first your focus and mental fatigue will slowly decline by the time you want to lift weights. however, if you lift weights first then you should still be able to focus enough to do the endurance training at the end

Question 10

cool down

Answer 10

• maintains blood flow to muscles, brain, and skin
• facilitates removal of metabolic byproducts
• delivers oxygen
• prevents blood pooling and fainting
• temperature homeostasis

Question 11

maximizing adaptations

Answer 11

1: overload
2: progression
3: specificity
4: reversibility
5: individualization

Question 12

overload

Answer 12

if you want to change something you have to challenge it
- achieved by appropriately setting frequency, intensity, type, and or time

Question 13

progression

Answer 13

as you get more fit, you need to make exercise harder to keep it challenging
- ensures consistent overload
- achieved by modifying frequency, intensity, type, and or time

Question 14

specificity

Answer 14

adaptations only occur to the specific overload applied

Question 15

reversibility

Answer 15

if you stop imposing overload, your adaptions will revert
- adaptations can be maintained with lower stimulus, but removal leads to rapid de-training

Question 16

individualization

Answer 16

people adapt to the same stimulus to differing degrees

Question 17

training foundations

Answer 17

• exercise training leads to plethora of adaptations
• workouts should be appropriately structured with warm-up, training, and cool-down

Question 18

training programs are most effective when considered:

Answer 18

1: overload and progression
2: specific adaptation to impose demands
3: reversibility
4: individualization