Designing your Exercise Program Flashcards
What are the (3) principles of training?
1) Overload Principle
2) Reversibility Principle
3) Specificity Principle
What is the Overload Principle?
exercising to provide a greater stress or demand on the body that it’s usually accustomed to handling.
What is progressive overload?
gradually increasing the amount of stress placed on the body causes adaptations that improve fitness.
What determines the difficulty of an exercise?
*FITT
1) Frequency
2) Intensity
3) Time
4) Type
What is the Reversibility Principle?
Fitness improvements are lost when demands on the body are lowered
- if you stop exercising, up to 50% of fitness improvements are lost within 2 months
What is the Specificity Principle?
to develop a particular fitness component, perform exercises specifically designed for that component.
What is aerobic exercise?
Exercise that requires a lot of oxygen (jog, bike or swim). Improves cardiorespiratory endurance because the body uses all or slightly more O2 than the body brings in.
What is anaerobic exercise?
Demands from the exercise well exceed the O2 supply. These are short-lasting, high-intensity activities like a shift in hockey or a sprint in football.
Anaerobic means “without air/oxygen”.
Glucose is produced without the use of oxygen.
What % of max HR should your target HR be for increasing cardiorespiratory endurance?
55 - 90% of mx HR
What is the formula to calculate maximum HR?
208 - (0.7 x age)
What is the FITT for improving cardiovascular endurance?
1) Frequency
- 3 - 5 days/week
2) Intensity
- 55 - 90% max HR
3) Time
- 20 - 60 minutes
- - 45 - 60 min for low - moderate intensity
- - 20 min for high intensity
4) Type
- continuous rhythmic activities using large muscle groups
What is an isometric (static) exercise?
muscle contraction without a change in the length of the muscle
ex. pushing or pulling against an immovable object.
What is isotonic (dynamic) exercise?
- muscle contraction with a change in the length of the muscle.
- muscle movement against a constant resistance several times
What is the FITT for increasing muscular strength and endurance?
Frequency:
- 2 - 4 non-consecutive days/week
Intensity:
- based on amount of weight
Time:
strength gains with 2-3 sets per exercise.
What determines flexibility? (3)
1) Joint structure
2) Joint capsules
- semi-elastic structures that give joints strength and stability but limit movement
3) Muscle elasticity and length
