KNES 210 Lecture Notes - Lecture 3: Chambered Nautilus, Collegehumor, Calisthenics

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Strength training guidelines: no two people will respond exactly the same to a training program, adapt program accordingly. Specificity said principle : the body will response to a specific type of training, said: specific adaptation to impose demand. Overload threshold challenge body above a certain threshold: f - frequency, i - intensity, t time/duration, t type/modality. Progression: 5% rule, once it achieves a level, must change/alter fitt principle (only one at a time, by no more than 5%) Reversibility: use it or lose it. The gradual cycling of specificity, intensity, and volume of training to achieve peak levels of fitness: macrocycle: program timeframe: 6 months 1 year, mesocycle: specific training goals: 2-3 months, microcycle: progressive training segments: 2-4 weeks. Designed for athletes so they can peak during their season. Intensity: load (weight) and reps, volume, rest periods. Type/mode: exercise selection and order, type of resistance.

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