Chapter 3: Exercise Physiology

Question 1

eight physiological principles required to improve fitness levels

Answer 1

overload
progressive overload
adaptation
specificity
variability (cross training)
reversibility
recovery
overtraining

Question 2

define overload

Answer 2

method through which you become more fit
a greater-than-normal stress or demand placed on a physiological system or organ, typically resulting in an increase in strength or function
affected by frequency, intensity or duration
this is required in order to see progress

Question 3

define progressive overload

Answer 3

a gradual, systematic increase in the stress or demand placed on a physiological system or organ to promote fitness gains while avoiding the risk of chronic fatigue or injury
goal is to increase intensity, frequency, and duration slowly in order to prevent injury

Question 4

define adaptation

Answer 4

the ability of a body part, system or organ to adjust to additional stress (overload) over time by increasing in strength or function

Question 5

define specificity

Answer 5

training a certain part of the system or body in the way that it is overloaded
based on a goal, task-specific exercises should be implemented
can refer to metabolic systems, neurological patterns, or muscular contractions
have a purpose to every exercise
individualize your training

Question 6

define reversibility

Answer 6

the body will gradually revert to pretraining status when exercise is discontinued
“if you don’t use it, you lose it”
detraining - reduction in fitness due to discontinuing exercise

Question 7

define detraining

Answer 7

a reduction in fitness due to discontinuing exercise

Question 8

define recovery

Answer 8

the body’s return to homeostasis

pertains to two segments of exercise training: recovery during exercise & recovery after an exercise session

Question 9

define short-term recovery

Answer 9

the recovery during exercise - rest time between exercises

Question 10

define training recovery

Answer 10

recovery time between exercise sessions

allows a more complete return to homeostasis at the cellular level

Question 11

define overtraining

Answer 11

long-term reductions in performance and overall ability to exercise due to an imbalance in the amount of exercise and amount of recovery
typically involves reduction in performance and coordination, elevated resting heart rate and blood pressure, loss of appetite, soreness, increased illness or infection, issues with sleep, depression, and reduced self-esteem

Question 12

What are the physical and psychological symptoms that commonly accompany overtraining?

Answer 12

reduction in performance and coordination, elevated resting HR and BP, loss of appetite, soreness, increased illness or infection, issues with sleep, depression, and reduced self-esteem