basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed Show
a principle of training that states that overload should be increased gradually the training intensity or duration of exercise should not be increased by more than 10% per week exercising to sustain a desired level of physical fitness the effect of exercise training is specific to those muscles involved in the activity principle of recuperation the body requires recovery periods between exercise training sessions to adapt to the exercise stress. period of rest is essential for achieving maximal benefit from exercise the result of failure to get enough rest between exercise training sessions. may lead to chronic fatigue and/or injuries principle of reversibility the loss of fitness due to inactivity the individualized amount "dose" of exercise that will effectively promote physical fitness for a given person components of exercise prescription fitness goals use this to help you design your fitness program: frequency 5 key principles of exercise training OVERLOAD PRINCIPLE states that to improve physical fitness the body or specific muscle group used during exercise must be stresses PRINCIPLE OF PROGRESSION is an extension of the overload principle and states that overload should be increased gradually over the course of physical fitness training program PRINCIPLE OF SPECIFICITY refers to the fact that exercise training is specific to those muscles involved in the activity PRINCIPLE OF RECUPERATION is the requirement for a rest period between training sessions PRINCIPLE OF REVERSIBILITY refers to loss of physical fitness due to inactivity exercise training programs should be tailored to meet the objectives of the individual-considering age, heath, fitness status, musculoskeletal condition, body composition 4 major barriers to performing physical activity lack of time the specific type of exercise to be performed a brief (5-15 m) period of exercise that precedes a workout number of times per week that one exercises the amount of physiological stress or overload placed on the body during exercise the amount of time invested in performing the primary workout a 5-15m 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. (although low levels of physical activity can provide some health benefits, moderate to high levels of physical activity are required to provide major health benefits) Rest and recovery is an important aspect of an exercise program, especially for high level athletes. Athletes understand the importance of exercise training for optimal performance and improvement. However, rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts. It also allows the athlete to recover, both physically and psychologically. What happens during the recovery period? The body is allowed to adapt to the stress associated with exercise, replenishes muscle glycogen (energy stores) and provides time for the body tissue to repair. There are two different categories of recovery:
Sleep is another important aspect of rest and recovery when it comes to sports performance. Athletes who are sleep deprived are at risk of losing aerobic endurance and may experience subtle changes in hormone levels, which can lead to higher levels of cortisol (a stress hormone) as well as a decrease in human growth hormone, which is active during tissue repair. If you are a high level athlete or have a family member that is involved in a sport that requires a higher level of fitness, Michigan State University Extension recommends that you monitor workouts with a training log. A training log can assist you in keeping track of how the body feels after an exercise session – this will help in determining recovery needs and whether or not the training program should be modified. The following websites provide more information about rest and recovery after exercise: ACE – Certified News This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464). Did you find this article useful?
You Might Also Be Interested InWhich principle of exercise training states that the body needs to be stressed to improve physical fitness?Overload. The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength, or endurance, we need to increase the workload accordingly.
What is the principle of recovery in exercise?The Recovery Principle states that athletes need adequate time to recuperate from training and competition. Leading many to argue that recovery is just as important, if not more important than the training itself. Training places stress on our bodies but it's not until after training that the adaptations take place.
What principle of exercise states that the body needs to rest and recover from exercise?Rest: Optimal adaptation requires rest periods to be interspersed with training sessions sufficient that the adaptations caused by the exercise dose can take place. Rest to get the best out of your exercise, not too long and not too little. Use it or lose it.
What is meant by the overload principle _____?The overload principle is one of the seven big laws of fitness and training. Simply put, it says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size.
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Which principle of training states that the body requires recovery periods between exercise training sessions in order to adapt to the exercise stress?
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