basic principle of physical conditioning that states that in order to improve physical fitness, the body or specific muscles must be stressed
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
mode of exercise
warm-up
workout
cool down
use this to help you design your fitness program:
frequency
intensity
duration or time of exercise
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
social and environmental influences
inadequate resources
lack of motivation/commitment
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:
- Immediate or short-term recovery – This is the most common form of recovery and occurs within hours after an exercise session or event. Short-term recovery includes low intensity exercise after working out and during the cool down phase.
- Long-term recovery – This refers to recovery periods that are built into a seasonal training schedule and may include days or weeks incorporated into an annual athletic program.
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
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