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HLTH200 Exam Review 1(Principles of Training).docx

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Health Studies
HLTH 200
Melody Torcolacci

Principles of Training  Principle 1 – Readiness o Medical Clearance Requirements  Do you need a medical exam to participate?  Appear to be in good health  Good shape  No major risk factors  No medical exam necessary to participate in physical fitness  Individuals at risk o Heart disease o Metabolic disease o Coronary risk factors  Require medical exam before engaging in physical activity  Individuals with disease o Have known cardiac, pulmonary, metabolic diseases o An exam is necessary o Medical superivision when excersizing  A medical exam becomes a barrier in engaging in a fitness program o Conclusion  Sedentary (inactive) living is more dangerous than beginning a gradual exercise program without medical clearance  Principle 2 – Adaptation o The body adapts provided adaptive capabilities not exceeded (not going past physical limits)  Well planned training is characterized by positive building up  Eustress  Not tearing down  Distress o Body wants adaptation to push itself further o With adaptation, you will not need accommodation o Training  The body is systematically exposed to a set of stressors that enable it manage future exposure to those Stressors  Principle Of Progression o Variables and individuals do not progress at the same rate  Everyone responds differently  Each variable is manipulated differently (strength, etc)  Each variable will give a different rate of return o Gradual and progressive is the best way o Loading progression is not linear  Loading period must always be followed by unloading period  Allow for adaptation o Linear loading will hit a peak then CRASH o Performance progression is linear  Work plus rest = performance  Principle of Accumulation o Different variables have different recovery curves that dictate the frequency of exposure appropriative to allow adaptation  Strength recovery is different from aerobic recovery  How frequent you can do things o Speed and agility – 24 hour recovery o Max aerobic and lactate work 48 – 72 hour recovery  More stressful on the body, requires more recovery time o Max strength and power – 72 hour recovery o One workout can make you – but one workout can break you  Less is better  Need consistency o As body adapts, you must increase/change stimulus  Stimulus  Volume, intensity, or different exercise o Stimulus change results in overload  Body works harder  Overload causes the body to re-adapt o Training process  Stimulate (challenge body)  Adapt (body becomes familiar with)  Regenerate  Re – stimulate (new challenge) o Programs lose efficiency after 2 weeks  Body adapts to what it is exposed to within 2 weeks  Use 3 or 4 week training phases  2 or 3 weeks of training, followed by 1 week of recovery  Max phase length – 4 weeks o Overload = stimulation  Performance increase is related to the rate and manner of load increase  Greater overload = greater gain  Challenge limits  Start with volume, build a base  Avoid trap of overload through volume  Once base is established, move to intensity  More is not better = higher risk  Either low volume, or high intensity  High intensity, low volume  Cannot do high intensity and high volume Principle of consistency  Little each day adds to big returns  Good health requires constant effort o Less is more, slow and steady  Why establish a base? o Rush the process = injury o Rushing = forced and incomplete adaptation o A big base = fewer losses and quicker return  To get adaptation o Increase training load (volume OR intensity) o Change the exercise o Can keep the load the same  Body will accommodate  Need to have adaptation  Adaptation = habituation  Accommodation = regression  Programs must vary  Change = progress  Dose response o Fit or advanced – a lot of work for small gain o Beginner or unfit – little work for big return  Genetic ceiling
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