Principles Flashcards
What is the stress resf principle?
One day of exercise followed by one day rest. Allow body to recover following a physical work out. Oe else body fail to recover important wnergy and physical resources expended during work out
What does adaptation to stress mean?
Different muscle groups are worked out on different days is best. Same muscle group every day= no time for muscle to recover
Too many days pass= back to base line
What is the optimal rest period between muscle groups?
48 hours to 72 hours
What is progressive Resistance overload?
Gradual load increase as body adapts to new stress
What happens in the overload principle?
Muscles require increase in resistance to stimulate new growth and development
Too much over load tissue can cause damage
A 5 % weight increase
What is the principle of specifity
It is called SAID Specific ADAPTATION IMPOSED DEMAND
If a specific muscle is exercised in a specific manner… it will adapt to what
The stress imposed on it
Eg marathon runner is for marathons not sprinting
What are four variable to consider when setting up a program?
FREQUENCY- number of sessions per week
I-intensity - level of exertion
T- Time length of work out
T-type of exercise or activity
Describe FITT
FITNESS COMPONENT
FREQUENCY MOST DAYS OF THE WEEK
DESCRIBE INTENsity , time and type of activity in this case
intensity:
60-90% max HR
50- 85 max VO2 max for for people
40-60%max for unfit people initial
Time: 10 min/ segment progressing to 30 min
Type: whole boal with large muscle groups involved
Eg swimming or jogging
Fitness component is Muscular strength that you want to have… how are you going to get it?
Fitt principle states
Frequency:2-4 times a week
Intensity: high resistance 75% max with low reps 1-6
-2-3 sets with long rest between sets
Time: until muscular fatigue achieved
-30-90 min session
-8-10 exercises all major muscle groups
Type- muscular work/ ISOTONIC, concentric, eccentric, isokinetic and isometric exercises
You want isotonic and isokinetic contraction type exercises
A marathon runner wants a program for muscular endurance… how do you set him up?
Give exercises2-4 times per week
Intensity: low to moderateresistance with high repitance 10-20
2-3 sets
Time until fatigue achieved
Type : isotonic, concentric, isokinetic contractiin.
Follow your card
How do you work out flexibility?
3-7 times per week every other day
Intensity… until mid tension is felt
Perform streches after body is warmed up
Time : 30-69 sec for each stretch per muscle group
5-10 min total time depending on the number of stretches performed
Type of stretch
Static
Pnf or dynamic
I want to improve my body composition? How many tomes should i train?
Frequency cardio most days with 2to 5 times a week resistance trsining
Intensity: target 60-70% max hestt rate karbonen
Hypertrophy 8-12reps and 3 sets
Time 30-45 min- 10-12 rep rande enough so last rep is difficult to complete
Type of activity see cardio vascular contioning
Walking, dancing,rowing, cross country skiin, cycling
See first card
What is the principle of symmetry?
Refers to the development ofbtge overall balanced development of the body
An overall conditioned person will achieve greater results than with specific development
True or false
Muscle aod in support around the joint gives likelihood of injury to the joint?
True
As muscle potential force increases so does length snd flexibility
True
Cardio to. Routine foes not strengthen heart and lungs less oxygen is distributed to the body
Completely false
Waste products are removed faster improving recovery time
True
The body should be trained as a a whole unit and should be view as such ehen approaching training
True
It is important to keep these in mind when designing a program?
Weight base
Equipment base
Learner etc
What is the ceiling principle?
As fitness level increases then strength and endurance increase
At the genetic limit increases become smaller
Ceiling principle plateau occurs when?
Limited adaptability
Physiological factirs: lack of sleep, poor diet, outside stressors
Not having a training partner
Ceiling principle when dies it happen?
A temporary lay iff
Change in routinr
Or decrese in intensity may be needed to rest the body and get renewed motivation
Intensity of the program should be varied through the year
Avoid constant stress with no change
What is the maintenance principle?
Maintaining a reduction in training frequency but intensity and duration must stay the same
What is reversibility principle you lose1/3 the rate gained through training
When does detraining occur?
A short time after you stop exercising
10% of strength is lost 8 weeks after training stops
30-40% of muscular endurance is lost also
Describe over training? Factors that csn increas over training Internal gen health Personality Heredataru Age Sex Menses Mood state Hen nutrition
General health- intensity of physical training
volume of physicsl training
Social economic, psychological stressor
tenvironemt confitions and time of year
a food intake Infection Medication Tracrl Sleep
What are over training emotional signs?
Nervousness or depression
Inability to relaxc
Desire to skip training session or wuit
A drop in academic performance
What are physical signs if over training?
E xtreme soreness and stiffness the next day A gradual increase i muscle soreness between training session Un wanted decrease in body weight Sudden gradual increase in resting rate Immune system lowered Loss of appetite Swelling of the lymph node Unexplained drop in athletic performancr Sore joints
What fo you fo when you suspect overtraining?
Prevention- suspend training for one or several days ir deceease intensity/ duration
