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Western University
Kinesiology 2904Q/R/S/T
Vickie Croley

Lecture 1 Six General Training Principles Overload Principle: - place more load (stress) on muscle(s) and/or energy system than what individual is accustomed to Progression Principle: - gradual increase in intensity and/or duration to maximize adaptation Specificity Principle: - a specific stress produces a specific adaptation Individuality Principle: - adaptation to stress will vary among individuals Reversibility Principle: - benefits of training are reversible Variability Principle: - changing exercises/program and/or stress will aid in adaptation Program Design and Delivery 1. Goals 2. Intensity 3. Duration 4. Frequency 5. Choice of Exercise Goals: - identify aims and achievement objectives - performance or physiological - SMART goals -Specific -Measurable -Action Orientated -Realistic -Timed - periodic evaluation and modifications as needs change and/or adaptations occur - realistic goals + progression = ENTHUSIAM - 80% of all exercise participants drop out of program within 6 months of start Intensity - defined as the level of exertion during exercise- can be quantified as: -max HR and VO2 max -% 1RM (rep max), 3RM -RPE (rate of perceived exertion) -progressive increases in intensity = IMPROVEMENT -constant intensity = MAINTENANCE -begin with moderate and gradually increase up to target level Duration -period of time, proper intensity is maintained -duration = total training time = work + rest -often can’t be pre-planned exactly but should try to estimate -realistic workout times- motivation, time available -decrease if too long or people will drop out Frequency -number of times complete workout is repeated during a week -exercise program should include work day + specific rest days Choice of Exercise -choices made at onset of program -pre-planned modifications for progression -exercises based on: -fitness level -time and availability -aims/objectives -interest level -facilities -equipment Fitness Assessment -identify current health status and fitness level -provides baseline for future reference -depth of assessment varies, depends on client’s priorities and available equipment -reevaluate every 4-6 weeks -discuss what to expect re: progression What’s in the Assessment? -Resting HR -Resting BP -Body Composition (%Body Fat) -Body Height and Weight -Flexibility (ROM) -Strength (RM) -Endurance (push ups, sit ups)- for muscle endurance Improvement, Maintenance and Detraining -goal of training is to induce a training effect through stress and an adaptation to that stress 1. Improvement -application of exercise stress to produce adaptation -indication of improvement –ability to work at higher intensity for longer periods of time -recommend apply exercise stress of proper intensity at least 3 times/week -improvement will occur in stages 2. Maintenance -application of exercise stress to preserve/ upkeep a certain level of adaptation -if intensity of stress is sustained, then frequency to maintain will be less than to improve -recommended apply stress at proper intensity 1-2 times/week to maintain adaptation 3. Detraining -neglect of applying exercise stress resulting in gradual loss of training adaptations -use it or lose it -specific adaptations are lost more quickly than they are gained Components of a Complete Fitness Program 1. Warm-Up 2. Cool Down 3. Flexibility 4. Cardiovascular Training 5. Muscular Strength 6. Muscular Endurance 7. Power Warm-Up Goals: -gradually increase HR, muscle and core temperature -prepare mind and body for strenuous activity -stretch (not for training effect but to enhance warm-up)- dynamic -not necessary to do warm-up for each component if doing multiple compone
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