NUTR1023 Lecture Notes - Lecture 10: Diabetes Mellitus Type 2, Overtraining, Heart Rate
Module 6 – lecture 10
(Exercise Prescription)
1. Wath the ideo Principles of Training, reie the ESSA Adult
Pre-Exercise Screening System ad read hapter 13 Priiples
of Eerise Traiig of the Porcari textbook before completing
the following activities:
• Which organisations were involved in the Adult Pre-Exercise Screening
System developed in Australia in 2012?
- ESSA
- Sports medicine Australia
- Fitness Australia
• Define the following Principles of Training
o Overload – load or stress the system to achieve adaptation
o Specificity – adaptation is specific to the demands imposed on the
system (e.g. upper body exercise increases strength in upper body but
no where else).
o Progression – the systematic application of overload in order for the
body to appropriately recover and adapt from the exercise training
stimulus applied.
o Diminishing returns – individuals adapt differently at different stages
of the training cycle (e.g. well- trained undergoes less improvements
than a non- well trained person).
o Reversibility - there is a loss of training induced adaptation if the
training stimulus is reduced or ceased (use it or lose it).
o Dose response –
o Rests and recover – allo usles to rela dot oerload
o Individuality – training suited to the given individual
• Explain the FITT principle and discuss how it is used to develop exercise
training programs.
- Refers to frequency, intensity, time and type of exercise in the program (how often,
hard, long, optimal time of day)
- Focussing on these cycles enable athletes to adapt to their training based in the
available timeframe and peak at the desired time
• Explain the concept of periodisation and explain why this can optimise
adaptation and performance over time.
Periodization allows for the volume and intensity of training to be manipulated so that
performance peaks at a specific period of time. It involves progressive cycling of various
aspects of a training program during a specific period.
find more resources at oneclass.com
find more resources at oneclass.com
This includes modifying program variables over time to effectively transition a program from
a more generalised approach toward one that addresses the specific needs, demands and
desires of an individual.
*** Periodization is the physiological manner in which a body responds to stress by moving
through specific phases. It allows for progressive overload to achieve optimal performance
at a specific time in the training cycle.
Alarm phase (shock) -> resistance phase (adaptation) -> exhaustion phase (exhaustion)
Dot at the stiulus to e too uh that e get ehaustio ad aot ahiee optial
results.
• Explain how macrocycles, mesocycles and microcycles can be used to
develop exercise training programs that are able to achieve multiple goals
and objectives.
A typical periodised training program consists of macrocycles, mesocycles and microcycles.
Macrocycle: the largest period of time and relates to the overarching long term goal
Mesocycle: different training blocks in which different components of fitness are trying to
be developed
Microcycles: the specific recurring units of training which often last 1 week at a time
• List the signs and symptoms that occur during overtraining.
- Washed-out feeling, tired,
- drained, lack of energy Mild leg soreness,
- general aches and pains
- Pain in muscles and joints
- Sudden drop in performance
- Insomnia Headaches
- Decreased immunity
- Decrease in training capacity/intensity
- Moodiness and irritability
- Depression
- Loss of enthusiasm for the sport
- Decreased appetite
- Increased incidence of injuries
- A compulsive need to exercise
• Explain how delayed onset muscle soreness (DOMS) occurs and describe
some strategies that can be implemented to reduce the impact of DOMS for
someone beginning an exercise training program.
- Associated with eccentric training
- Experience of muscle pain or discomfort 12-72hr after exercise
- Caused my mechanical stresses placed on muscle and tissue (especially during
eccentric contraction, which create disruptions within the microscopic structures of
the individual myofilaments, most importantly Z-disks.
Can be reduced gradually by:
- Increasing training intensity
- Reducing/ controlling exercise volume
- Initially limiting eccentric muscle lengthening
- Doing post-exercise stretching & cool downs
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Module 6 lecture 10 (exercise prescription: wat(cid:272)h the (cid:448)ideo (cid:858)principles of training(cid:859), re(cid:448)ie(cid:449) the essa (cid:858)adult. Pre-exercise screening system(cid:859) a(cid:374)d read (cid:272)hapter 13 (cid:858)pri(cid:374)(cid:272)iples of e(cid:454)er(cid:272)ise trai(cid:374)i(cid:374)g(cid:859) of the porcari textbook before completing the following activities: which organisations were involved in the adult pre-exercise screening. Individuality training suited to the given individual: explain the fitt principle and discuss how it is used to develop exercise training programs. Refers to frequency, intensity, time and type of exercise in the program (how often, hard, long, optimal time of day) Periodization allows for the volume and intensity of training to be manipulated so that performance peaks at a specific period of time. It involves progressive cycling of various aspects of a training program during a specific period. This includes modifying program variables over time to effectively transition a program from a more generalised approach toward one that addresses the specific needs, demands and desires of an individual.
