What is the Overload Principle
1) to improve our fitness the cardiorespiratory and muscular systems must be stressed
2) we can manipulate the variables of INTENSITY of exercise and DURATION OF EXERCISE.
does not mean workouts should be painful or exhausting
what are the 4 applications to the overload principle?
1) flexibility-stretch farther and longer
2) strength-increase weight loads
3) endurance-perform more repetitions
4) cardiorespiratory-run farther
what is the principle of Progression?
1) overload increased gradually
2) gradual overload in 1-6 weeks of program
3) steady, progressive overload 6-20 weeks
4) once decided fitness achieved develop maintenance program
ten percent rule: 5) to prevent injury fitness should not be improved 10 percent per week
1 variable
what is the principle of specifity
1) training that is SPECIFIC to that muscle group
ex shoulder press will not work leg muscles
2) emphasizes importance of VARIED EXERCISES and overall performance
3) type of adaptations that occur in muscle. ex training for muscular STRENGTH will not help muscular ENDURANCE
what is the principle of reversibility?
1) LOSS of fitness due to INACTIVITY
2) too long between workouts or inconsistent regimen
* if intensity is same. the frequency can go down to maintain fitness
what is the principle of recovery?
1) 24 hours rest leads to maximum benefits from
exercise
2) failure to rest leads to OVERTRAINING
3) OVERTRAINING leads to chronic fatigue, increased risk of infection and injuries
what is the principle of diminishing returns?`
1) low physical test leaves lots of room for improvement. high physical abilities leads to low room for improvement.
2) more fitter you become, harder to achieve gains
what is important about exercise prescriptions?
1) should be unique to individuals needs
2)all exercise routines should include a
A) warm up
B)workout
C) cooldown
how long should a warm up be?
1) 5-15 minutes
2) low intensity, consisting of similar exercises performed during workout
define the FITT principle?
F- frequency. 3 times per week
I- intensity.moderate
T- time- 45 minutes
T- type- running
why is a cool down important?
1) 5-15 minutes similar low intensity workouts following workout
2) low intensity. work same muscle groups
How much exercise is enough?
1) the threshold is 150 minutes of mvpa a week
A) beneficial to do in smaller doses during day
B) may not stop weight gain