NUTR1023 Lecture Notes - Lecture 6: Bone Density, One-Repetition Maximum, Vo2 Max

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23 Jun 2018
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Lecture 1 - Principles of training !
When developing the fitness plan, begin with the following steps:!
Pre-exercise screening !
taken if they have not done a lot of exercise to see if they are at risk of adverse eects !
In 2012, the 3 key bodies (exercise and sport science Australia, fitness Australia, sport and
medicine Australia), developed a screening tool !
Health and fitness goals !
after screening, identify what you want to achieve out of the training program. !
There can be health related components and also skill related components to improve.!
These goals have to be set first and the training program developed to achieve these goals. !
!
Principles of training
Overload: this principle states that you need to stress the system to achieve adaptation !
Specificity: adaptations are going to be dependant on the demands placed on the system. !
Progression: systematic application of overload for the body to recover and also adapt !
Diminishing return: individuals adapt dierently to dierent stages of the training cycle. !
Reversibility: there is a loss of adaptation is the training stimulus is reduced or ceased. !
Exercise prescription: putting it all together
FITT system !
Frequency - how often each activity should be performed. !
Intensity - how intense each activity should be performed. !
Time - how long it will last !
Type - which type of activity !
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Each of those variables can be manipulated to give the best stimulus for adaptation:
Want to cause a period of shock first
and then a period of adaptation.
Don’t want to enter the period of
exhaustion.
Periodisation
Most exercise programs are planned into a series of phases to allow progressive overload.
This is to achieve a specific peaking time in performance.
This also allows time for different
components of fitness.
A periodised training program
contains the following parts:
Macrocycle: one overarching goal
Mesocycle: the different
components of fitness that are
trying to be developed. Eg:
flexibility, cardio.
Microcycles: different reoccurring
units of training that often last one
week at a time.
Periodisation allows for the volume and intensity of the training to be manipulated so that
performance peaks at a specific period of time.
High volume but low intensity training at the start
Low volume but high intensity training at the end.
This is simple model. Other models can have many
peaks depending on the athlete’s performance goals.
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Lecture 2 - cardiorespiratory fitness !
Cardiorespiratory system functions
gas exchange at lungs
Delivery of oxygen and nutrients to tissues
Removal of waste
Cardiovascular system
Cardiovascular response to exercise
increase in heart rate (HR), stroke volume (SV) and cardiac Output (Q)
Cardiac output = HR x SV
Blood flow and blood pressure change
The cardiac output is redistributed as well during exercise.
Trained person has low heart rate during rest because their stroke volume is greater.
Cardiorespiratory fitness
the ability to continue strenuous exercising requiring large muscle groups for a prolonged
amount of time. !
Improved ability of the heart to deliver oxygen to the muscles and an improved ability of the
muscle to generate energy with oxygen. !
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Document Summary

When developing the tness plan, begin with the following steps: Overload: this principle states that you need to stress the system to achieve adaptation. Speci city: adaptations are going to be dependant on the demands placed on the system. Progression: systematic application of overload for the body to recover and also adapt. Diminishing return: individuals adapt di erently to di erent stages of the training cycle. Reversibility: there is a loss of adaptation is the training stimulus is reduced or ceased. Frequency - how often each activity should be performed. Intensity - how intense each activity should be performed. Each of those variables can be manipulated to give the best stimulus for adaptation: Want to cause a period of shock rst and then a period of adaptation. Don"t want to enter the period of exhaustion. Most exercise programs are planned into a series of phases to allow progressive overload. This is to achieve a speci c peaking time in performance.

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