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Lecture 12

HSS2111 Lecture 12: HSS2111 Lecture note 12
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Department
Health Sciences
Course Code
HSS2111
Professor
Tien Nguyen

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Lecture 12 Strength & Conditioning **From now on Most of final exam (cumulative) will be on these materials Strength & Conditioning 5 Principles of Program Design-used in universal design of the program 1. Specificity of Training principle: Adaptations to training are specific to type of exercise & muscle group involved eg. swimming -improvement of the cardiovascular system  types of improvement we want to see in one main focus - Fitness improvements occur in system that is trained improvement of specific muscle group in resistance training 2. Overload training principle: -beyond the normal improvement  looking at the long-term effect -improvement by going/challenging beyond the normal limits to see more of the improvement -involves frequency, intensity, duration 3. Principle of individuality-training programs should be individualized by characteristics, interests, or abilities -we response differently in each individual -not everybody has same level/ all has different rate of improvement Eg. young vs older people & athletes who are trained vs normal people 4. Principle of diminished returns -the rate of the improvement training reach the maximum point -there is genetic limits to the end of the improvements -there is flat improvement after the limit –slow rate of improvement 5. Principle of reversibility -we go back to normal condition/pre-exercise levels after stopping the training -detraining/deconditioning -benefits of exercise decreases very quickly within 2 weeks of exercise & lost within 2-8months Significant VO2 decrease at the first 12days *still requires adequate breaks & rest between training Examples: 1. woman who swims 5x/week, had her fitness levels evaluated with personal trainer scored excellent for cardiorespiratory fitness, but average for muscular strength A. she requires gradual increase in muscular strength. Instead of focusing all days with specificity of training -she requires to take more time in overload training to have more tight muscle mass st 2. man who began new exercise program Jan 1 , exercised for 3months & improved his 1-RM by 14% he quitted for a while his 1-RM has returned to baseline levels A. His detraining allowed his body to take on the principle of reversibility. However, it will be slightly easier to go back to the improved state FITT-components of a conditioning program: Recommendations only for healthy individuals Frequency: number of sessions/wk. Intensity: difficulty or stress level of each exercise session Time: duration of each exercise session Type: activity performed during each session Physical Fitness Health-related fitness: 1. Cardiorespiratory fitness: 2. Musculoskeletal fitness: Muscular strength/endurance, flexibility 3. Body composition: FITT: Aerobic exercise: Physical activity Guidelines Frequency: 3-5 days/week *(150mins/week) Intensity: Moderate-vigorous eg. 65-95% max heart rate Time: 20-60min/session Type: Large muscle groups, enjoyable activities **Too much intensity can lead to injury and over long duration can affect as longer recovery time Exercise intensity calculation –Target heart rate method: age predicted max HR = 220-age Eg. 220-19 = 201 max bpm Calculation of target heart rate range for exercise at 70-80% of max HR: 201 x 70% = 140.7 bpm Type of aerobic activity: Continuous training: constantly doing low-moderate exercise without rest Discontinuous training: interval training, doing l
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