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Cards In This Set
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Principles of exercise (8)
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1. modifiability2. overload3. adaptation4. specificity5. periodization of training6. rate of progression and maintenance of adaptations7. individuality8. motivation
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Modifiable variables
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- skill- motivation- speed- strength- endurance- body composition- power- flexibility- muscle metabolism- agility- muscle size
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Fixed variables
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- do not adapt to training response; dictate potential- height- birth weight- body size- sex- fiber type (type I vs type II)- muscle architecture- responder vs. nonresponder
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Responder vs. nonresponder
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- genetic ability to adapt to a stress- some individuals adapt more quickly than others
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Overload
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- overall stress applied to the body must elicit physiological improvement to stimulate a training response- stressed at a level beyond that which it is presently accustomed to- frequency, intensity, duration
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General adaptation syndrome
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- body responds by increasing adaptive level- exercise training is a chronic adaptation to stress- time frame is important; too fast, deterioration in performance; need time to adapt
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Factors that contribute to the training effect
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- frequency- intensity- duration- program duration- initial fitness level- genetics
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Training adaptation in cardiovascular system
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- cardiac hypertrophy- decreased resting and exercise HR and BP- increased blood volume, blood flow to skeletal muscle
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Training adaptation in musculoskeletal system
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- increased muscle size, strength, power- increased tensile strength of bone, ligaments, tendons- type IIx to IIa fiber type conversion- greater capacity to utilize fuels aerobically- increased storage of fuels
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Specificity
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- specific exercise elicits specific adaptations- must activate muscle fibers to train them
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Periodization of training
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- varying training within weeks/months to maximize long-term benefits- altering stress is essential so that the body continues to adapt
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Endurance training zone
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- thousands of repetitions- force generated is not enough to elicit adaptations in muscle strength or size- i.e. running
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Muscular endurance
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- 25-100 reps- force is not enough to elicit changes in maximal strength but may induce some hypertrophy
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Strength training zone
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- 1-20 reps- elicits increases in strength, size
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Rate of progression, maintenance of adaptations
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- if sedentary, any overload will elicit an adaptation- maintenance depends primarily on intensity; frequency and duration can be reduced as long as intensity is maintained
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