Training Principles - MidTerm Flashcards
Overload principle
A basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed
In order to see improvements, you must push yourself. As you get more fit, you may have to work harder to continue to see benefits
Principle of progression
A principle of training that states that overload should be increased gradually; an extension of the overload principle
You must keep gradually increasing the amount or duration of exercise you are doing to continue to see health or performance improvements
Ten percent rule
The training intensity or duration of exercise should not be increased by more than 10% per week
To improve your fitness and also avoid injury, you should increase exercise intensity or duration by 10% each week, but not more. Example: If you run 10 minutes this week, next week you should run 11 minutes
Principle of specificity
The effect of exercise training is specific to those muscles involved in activity
If you want to improve specific muscles, you must participate in activities that work those muscles
Principle of recuperation
The body requires recovery periods between exercise training sessions to adapt to the exercise stress; therefore, a period of rest is essential for achieving maximal benefit from exercise
You must give your body time to rest, heal, and re-energize between hard or intense workouts; you usually need 1-2 days between hard exercise sessions to recover; if you don’t get enough rest in between, you can suffer from overtraining – which can weaken or cause damage to the body
Principle of reversibility
The loss of physical fitness due to inactivity
If you don’t continue to work out and train, your body will lose the benefits it had gained from training; cardio is lost fastest, then muscular endurance; muscular strength is the slowest to reverse
Warm-up
A brief (5- to 15-minutes) period of exercise that precedes a workout
Stretching and/or exercising for a short time before the full exercise session to prepare the heart, lungs, and muscles for exercise
Cool-down
A 5- to 15-minute period of low-intensity exercise that immediately follows the primary conditioning period; sometimes called a warm-down
Easy/Light exercises (like a slow walk) and stretching after a long period of exercise to help you relax and help pump the blood back to the heart from the extremities
FITT Principle
The frequency, intensity, time, and type of exercise you complete
How many times you exercise each week, how hard you are working out your muscles, how long you are doing the exercise, and what exercise you are choosing to complete
Threshold for health benefits
The minimum level of physical activity required to achieve some of the health benefits of exercise.
A certain amount of exercise will provide health benefits and reduce the risk of developing certain diseases; it is suggested that adults perform 30-60 minutes of exercise, 3-5 times per week
Exercise prescription
The individualized amount of exercise that will effectively promote physical fitness for a given person
A certain amount of exercise an individual should do. It’s made based on their fitness level, with the goal to become more physically fit than they are currently
Maintenance exercise program
Exercising to sustain a desired level of physical fitness
Maintaining your level of fitness with regular exercise so as not to lose the benefits you have gained; think “use it or lose it” with physical fitness
