Principles, Periodization & Safety Flashcards
Fundamental Principle of Exercise: Specificity
For a desired adaptation to occur in the body, stress must be appropriately and specifically applied
Fundamental Principle of Exercise:
Overload
A training stress that challenges a physiological system above the level which it is accustomed to
Fundamental Principle of Exercise:
Progression
Stress applied must continually be perceived as new for any physiological system to adjust
Training components to manipulate for overload
Intensity
Duration & volume
Frequency
Rest intervals
Exercise selection
Magnitude of progressions employed will depend on:
Training age
Genetic potential
Current condition
Nutrition & recovery
Proper application of overload helps clients:
Surpass/avoid plateaus
Periodization represents the concept that
The body adapts more efficiently when adaptations are strategically built upon each other
A logical method of organizing training into sequential phases and cyclical time periods
Periodization
Supercompensation
Desired adaptive responses associated with with training
Longevity: aerobic endurance effects
30 +/- 5 days
Longevity: max strength effects
30 +/- 5 days
Longevity: anaerobic endurance effects
18 +/- 4 days
Longevity: strength endurance effects
15 +/- 5 days
Longevity: max speed effects
5 +/- 4 days
Factors for a safe training environment
Client’s acute condition (hydration, sleep, posture, etc)
Environmental conditions
Clean work space
Equipment condition
Proper supervision/coaching