Week 8 Flashcards
Aerobic Exercise Recommendation for adults
Also define Aerobic exercise
- At least 5 days a week of moderate intensity activity 30-60min/day
- Or at least 3 days a week of vigourous activity 20-60min/day
- Or a combo of vigourous and moderate 3-5 times per week
- Aerobic is exercises that use major muscle groups in a continuous rhythmic manner
Resistance Exercise Recommendations for Adults
Also Define Resistance Exercise
- 2-3 times per week
- For novice-intermediate exercisers strength development work within 60%-70% of you 1RM
- For more experienced people work within 80% or more of you 1RM
- For muscular endurance work within exercises 50% or lower of your 1RM
- Exercises that cause muscles to contract against external resistance
Flexibility Exercise recommendations for adults
- At least 2-3 times per week (daily is most effective)
- Can include static holds, dytnamic stretching, etc.
- Stretch to the point of tightness or slight discomfort
Neuromotor Exercise Recommendations for Adults
and define it
- At least 2-3 days per week
- At least 20-30 minutes
- Activities depend on the individual with recommendations for fall reduction including balance, agility, coordination, gait, etc. or multifaceted activities like tai-chi or yoga
7 Principles of Exercise Training
list them
overload, progression, specificity, rest/recovery, individualization, reversibility, periodization
Overload
the training stimulus must be greater than that to which the body is accustomed
Overload
is the minimum % of your Heart Rate reserve do you need to train at to improve cardiorespiratory fitness?
30%
Overload
progressive overload requires manipulating…
training frequency, intensity, or duration, or combining the 3 factors
Progression
as the body’s physiological capacities expand in response to overload, the workload must be increased to ensure continued improvement
Progression
The 10% Rule
states that you should only increase your weekly mileage (or volume or weight etc.) in increments of 10 percent
Progression
Examples of how to achieve progression for resistance training
- Increase intensity
- More repetitions
- Decrease resistance and increase volume (drop sets)
Progression
On top of gradual progression of exercise volume and intensity, what else can be done to reduce activity related musculoskeletal injury?
Proper warm up and cool down, dynamic stretching
Progression
To progress your training, you can incorporate less ___________.
a) Repetition b) Volume c) Resistance d) Rest
Resistance
Specificity
specific exercises elicit specific adaptations to promote specific training effects (eg. don’t go on run if goal is to grow biceps)
Types of Specificity
List them
movement specificity, metabolic specificity, temporal specificity, mode specificity
Specificity
Movement Specificity
choosing an activity that creates same chain of movements as the goal movement (eg. doing high knees for running, or side lunges for skiing)
Metabolic Specificity
train energy systems used during your workout (eg. if you want to sprint, then you train anaerobic system by maybe doing burpees for under 2 min)
Temporal Specificity
- The time of day you exercise
- Doesn’t actually matter overall, but if you want to train your body to perform at a specific time of day, train at that time of day
- Technically working out in the morning has better effects on you brain and body
Mode Specificity
The way the body responds to physical activity is very specific to the activity itself
* i.e. if you jog a lot you’ll get better at jogging but not swimming
You’re training for a triathlon. You do not like swimming. Your friend tells you, “with all your run/bike training, you don’t need to train in swimming. The aerobic gains from your running and biking will translate in the water.”;
True or False?
false, because being a great runner doesn’t mean being a great swimmer (mode specificity)
specificity of swim training study (1974) results
explain study and its results
- Students practiced running to see if it would improve their running and their swimming
- Practicing only running did not help to students swimming time, fitness or ability
- Likewise, practicing only swimming didn’t help their running
Individualization
- Adaptations to training are unique to individuals and vary with one’s:
- baseline fitness
- Individual responsiveness
Individualization
Twin Research Study
- Researchers looked at 10 pairs of identical twins
- After 20 weeks of training their aerobic system, both twins had the same effect
- If one twin improved their VO2 max, so did the other twin
Likewise for if they showed no improvement
Periodization
- Timing of training
- The organization of an individual’s peak training into cycles to promote peak condition
- For example powerlifters prepping for a meet
Define: macrocycle, mesocycle, microcycle
macrocycle = could be a season
mesocycle = training blocks
microcycle = weeks
Rest
rest between sets, days, ‘meso’-cycles, seasons helps prevent overuse injuries; without adequate rest might result in injuries, lack of progress/gains, bad mood; some sports teams prescribe curfews to their athletes
Healthy Habits to promote better sleep
limiting caffeine and alcohol intake, monitoring the temperature and humidity of a bedroom, scaling back on nighttime smartphone use
Reversibility
the training principle that fitness improvements are lost when demands on the body are lowered
Detraining
loss of physiologic and performance training adaptations (call ‘detraining’) can occur rapidly
Once enhanced fitness has been achieved, does an individual have to train at the same exercise volume to maintain these adaptations?
Yes
True or false: Training effects can be attained by training other limbs.
false
How long does it take for training gains to reverse?
Your body starts to experience reversibility after 2 weeks of not training
