Principles of Exercise Prescription

Question 1

Basic Principles of Training

Answer 1

Overload
Frequency
Duration
Volume
Intensity
Rest and Recovery
Psychological stress
Specificity
Periodisation

Question 2

Overload

Answer 2

Application of stress above the normal level. Activates training adaptations.
SAID: adaptations based on the stress applied to the tissue.
Progressive overload essential for improving muscle size, power, strength.

Question 3

Frequency

Answer 3

Nr. of training sessions in a defined period.

Question 4

Duration

Answer 4

Time per training session.

Question 5

Volume

Answer 5

Training over a period of time, combo of duration and intensity.

Question 6

Intensity

Answer 6

How hard is an exercise.
VO2max, HR, blood lactate, 1RM%, Borg scale.

Question 7

Rest and Recovery

Answer 7

Allows adaptation to occur. Inadequate rest leads to overreaching and overtraining.

Question 8

Psychological stress

Answer 8

Risk of overtraining and burn out if ignored.
Family, coaches.

Question 9

Specificity

Answer 9

Adaptations are specific to the strain applied. Runners should train running.

Question 10

Periodisation

Answer 10

Short and Long term planning based on goals.

Question 11

Optimal Loading

Answer 11

Directed to appropriate tissue
Loading through functional ranges
Appropriate blend of compressive, tensile and shear loading.
Variability in magnitude, direction, duration and intensity.
Includes neural overload.
Tailored to individual characteristics.
Functional.

Question 12

Supercompensation

Answer 12

Small reduction in performance after training due to fatigue, after adequate recovery the performance increases.
If recovery is not adequate the performance will decrease: over reaching (quickly reversible with rest).
If continued : over training syndrome (prolonged recovery needed)

Question 13

Over Training Symptoms

Answer 13

Painful muscles
* Muscle fatigue
* General feeling of fatigue
* Depression
* Irritability
* Disturbed sleep patterns
* Weight loss
* Raised resting pulse rate
* Increased susceptibility to upper respiratory tract infections
* Gastrointestinal disturbances
* Decrease in performance!!!

Question 14

Adaptations of Tendons

Answer 14

Progressive slow loading, up to 1 year to adapt. overload injuries much more common.

Question 15

Adaptations of Muscles

Answer 15

Responds to stretch (eccentric) and strength (concentric) stimulus.

Question 16

Adaptations of Ligaments

Answer 16

Variable loading through all ranges and joint positions. Tensile or compressive.

Question 17

Adaptations of Bones

Answer 17

High rate loading, rapid movements.
Running, jumping.

Question 18

Adaptations of connective tissue

Answer 18

Responds to aerobic activity.