Lecture 5: Exercise Training Flashcards
Physical activity that is structured, planned, repetitive, and has a purpose of maintaining or improving physical health
Exercise
What are the four principles of exercise training?
- Specificity
- Overload
- Responsiveness
- Reversibility
Happens when responses are specific to the characteristics of training involved. A critical principle for getting desired responses from a training program.
Specificity Principle
- SAID - Specific Adaptations to Imposed Demands
- in muscles responses are specific to:
- Muscles used, energy systems used, movement patterns used
What is the overload principle?
- we must overload our body system relative to normal in order to get a response
- training must be PROGRESSIVE to continue to get a response (Increase intensity, frequency, duration)
what is the responsiveness principle?
- these are individual differences or variations that exist in an individual’s response to training
- Everyone can improve but not on the same extent
Factors that contribute:
a. initial fitness level - significant improvements can be seen at the beginning of training
b. genetics - average genetic impact 25-30%
c. Recovery - timing and recovery of exercise
d. Nutrition - CHO + P improves the most
e. Health status - individualisation, prioritising areas of greatest weakness, optimise progression
One exercise principle where adaptations are transient and reversible.
- Reversibility principle - you use it or lose it (Deconditioning)
- rapid detraining occurs when bed rest (20d bed rest resulted in 25% reduction in VO2 max)
Describes the loss of physical capacity with inactivity
- Deconditioning
what is FITT?
- Frequency
- Intensity
- Time
- Type
What is the minimum training session to produce a response?
- a minimum of TWICE a week
- you will rarely benefit if you train more than 5 times a week (excess frequency may compromise recovery)
- Frequent training is more beneficial in lower intensities (contributes to weight loss)
How do we predict/calculate heart rate max?
- 220-age = bpm
eg. 220-22 = 198bpm
What influences minimum duration for response?
- intensity (more intense shorter sessions) and
- fitness of individual (less fit, get response in shorter duration)
________, _________, ___________ needs to be balanced in order to achieve desirable volume (work done)
- Frequency, Intensity, Duration
In order to improve performance _______ is the most important variable.
Intensity
What do you do to maintain performance…
- need less training
- maintain intensity
- reduce frequency to 2x a week
A type of training used for aerobic/endurance training
- it can be described as Long slow distance
Continuous training - steady, paced, prolonged (>20 min)
- Moderate- high intensity and is relatively comfortable
A blend of continuous and interval - high and low intensity segments in a continuous activity.
Often for cross country (varied terrain, hills)
- Fartlek - speed play
A type of training that has alternating periods of physical activity and relief
Interval Training
- has two phases Activity and Relief phase
Activity: Seconds to minutes (usually high intensity)
Relief: Active or passive also seconds to minutes
- originally developed for cardiac rehabilitation - now used widely for sports training
Type of training that is repetitious and uses body weight or external resistance.
Can be used to produce a wide range of effects (Strength, power, endurance, hypertrophy)
Resistance Training
- Can be done multi-joint or single joint
Frequency of
Type of training which was originally a form of resistance training. It is often designed to get general fitness benefits. Often uses resistance exercises at lower intensities
- Circuit Training
- can obtain strength, endurance, and aerobic benefits
- has enormous potential for clinical use
Is a method of varying training to optimise strength performance.
- Conceptually balance between Training volume and training intensity
Periodisation
