Textbook Notes (367,974)
Canada (161,538)
BPK 143 (50)
Chapter 2

Kin 143 Chapter 2 Notes.docx

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Department
Biomedical Physio & Kines
Course
BPK 143
Professor
Tony Leyland
Semester
Summer

Description
Chapter 2 General Principles of Physiologic Conditioning  Physiologic conditioning o Planned program of exercise directed toward improving the functional capacity of a particular bodily system  Overload Principle (Adapting to Amount of Training) o Two Conditions  Training difficult enough to disrupt homeostasis (body’s resting status)  Adequate Rest o Requirements  Increase the intensity of exercise while maintaining duration of frequency  Increase the duration of exercise while maintaining intensity and frequency  Increase the frequency of exercise while maintaining intensity and duration  Frequency of Exercise (FITTness formula) o F  Frequency or “How often?” o I  Intensity or “How hard?” o T  Time or “How long?” o T  Type or “Which activities?” o Training intensity is considered to be the most important factor in determining the training effect o Maximal Heart Rate Method  220 – Age = Beats per minute (bpm)  Percentage Range  60%-90% or 65% - 90%  Target Heart Rate Range o 60% * bpm to 90% * bpp o 10-second target heart rate  divide by 10 o Heart Rate Reserve Method (Karvonen Formula)  More accurately reflects the percentage of your aerobic capacity at which you are working  Heart Rate Reserve (HRR)  Max Heart Rate – Resting Heart Rate  Lower Level of target heart rate range  Resting heart rate plus 50% of HRR  Upper Level of target heart rate range  Resting heart rate plus 85% of HRR  10-second target heart rate  Divide by 10 o Rate Perceived Exertion (RPE)  Subjective measure for estimating the intensity of your exercise  Heart Rate Divided by 10 o Talk Test  Determined by your ability to breath, talk, sing, etc.  SAID principle o Specific adaptations to imposed demands o The demands of an exercise program must be sufficient to force adaptations, and the adaptations will be specific to the type of exercise performed  Specificity o Elicits specific adaptations that create specific training effects  Reversibility o “Use it or lose it” principle o A regular program of activity must be maintained to prevent de- conditioning and l
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