Lesson 1 Flashcards
Principle of exercise
REGULARITY
SPECIFICITY
OVERLOAD
PROGRESSION
REVERSIBILITY
ADAPTATION
INDIVIDUAL DIFFERENCES
REST AND RECOVERY
The benefits of exercise only last when you exercise___. This makes your body to adapt to muscles stimulation. To maintain effective results you must exercise persistently. Also you should implement ___ in your work/rest pattern and eating.
Regularity
A principle of exercise that states that specific kinds of exercises must be done to develop specific aspects of the body and specific aspect of fitness. Basically, exercise in a manner that will get you to your goals.
Exercising a certain body part or component of the body primarily develops that part.
The way you exercise should be specific to what you want to accomplish.
SPECIFICITY
States that the only way to improve fitness is to increase over time.
This can mean increasing the amount of resistance and increasing the amount of time.
Training must be raised to a higher level than normal to create the extra demands to which your body will adapt.
The chronic overloading of muscles through exercise causes adaptations to perform better in exercise.
OVERLOAD
A principle of exercise that states that a person should start slowly and increase exercise gradually.
As your body adapts to training, you progress to a new level of fitness.
A gradual and systematic increase of the workload over a period of time will result in improvements in fitness without risk of injury.
To continue seeing gains and improvements from an exercise program, the intensity of the exercise must gradually become increasingly more challenging.
In order to improve strength and endurance, you have to progressively increase the frequency, intensity, and time of your workouts.
PROGRESSION
This principle states that if you don’t maintain a regular exercise program, your state of physical fitness will regress.
The effects of training are reversible.
When we stop exercising, the adaptations developed in response to exercise revert back to their original state.
Once a training stimulus is removed, fitness levels will eventually return to baseline. Use it or lose it.”
REVERSIBILITY
Refers to process of the body getting accustomed to a particular exercise or training program through repeated exposure.
As the body adapts to the stress of the new exercise or training program becomes easier to perform.
ADAPTATION
This principle maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically. Difference in genetics, age, experience, body size, and health status can all affect the outcomes of a workout.
INDIVIDUAL DIFFERENCES
The body needs time to be able to rest and recover in order for adaptation to occur. After a workout, your body and muscles need time to recover in order to grow stronger.
REST & RECOVERY
THE F.I.T.T. FORMULA
FREQUENCY
INTENSITY
TIME
TYPE
It refers to ‘how often’ one does the physical activity.
Frequency
It refers to ‘how hard one performs the physical activity. It is determined by the type of activity one does the fitness he wants to develop.
Intensity
It refers to ‘how long’ one does the physical activity. It depends on the type of activity and the part of fitness one wants to develop.
Time
It refers to the type of activity one does to build a specific part of fitness or to gain a specific benefit.
Type
EXERCISE THAT COULD BE HARMFUL
*Standing Toe Touches
*Double leg raises
*Deep full squat
*Ballistic stretching
*Behind the neck press
