Chapter 2 Flashcards
(22 cards)
Overload principle
basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed
principle of progression
principle of training that states that over load should be increased gradually
ten percent rule
training intensity or duration of exercise should not be increased by more than 10% per week
maintenance program
exercising to sustain a desired level of physical fitness
principle of specificity
the effect of exercise training is specific to those muscles involed in the activity.
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
overtraining
the result of failure to get enough rest between exercise
Five key principle of exercise training
Overload principle, principle of progression, specificty of exercise, principle of recuperation, and reversablilty of training effects
princple of reversibility
the loss of fitness due to inactivity
exercise prescription
the individualized amount of exercise that will effectively promote physical fitness for a given person.
Designing your exercise program important points(6)
setting goals, selecting activities, warm-up, the workout, cool-down, personalization of workout
mode of exercise
the specific type of exercise to be performed
warm-up
brief 5-15 minute period of exercise that precedes a workout
frequency of exercise
the number of times per week that one exercises
intensity of exercise
the amount of physiological stress of overload placed on the body during exercise
duration of exercise
the amount of time invested in performing the primary workout
cool-down
5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period: sometimes called a warm-down
threshold for health benefits
the minimum level of physical activity required to achieve some of the health benefits of exercise
FIT principle
Frequency of exercise, intensity of exercise, (time) duration of exercise
What factors should be considered when creating an individualized training program
age, health, fitness level
What level of physical activity is required to provide major health benefits
moderate to high, or 30-60 minutes 3-5 days a week
percent of americans that participate in regular exercise programs
12%
