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Module%203%20(Lec%201)%20-%20Principles%20of%20Ex.%20Training[1]

Module%203%20(Lec%201)%20-%20Principles%20of%20Ex.%20Training[1]

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Unformatted text preview: General Principles of Exercise Prescription Exercise Bio 154 Chap 3 - 6 EXERCISE ! EXERCISE ! EXERCISE ! Basic Principles of Exercise Training Training Training principles Training Overload principle - stimulating the involved muscles or organs at an increased level, causing adaptation adaptation intensity frequency Duration Progression – overload should be increased gradually during the course of a fitness program during Ten percent rule Progression Principle Progression Training principles Specificity - in order to increase the ability to perform a task, one must train the specific muscles or organ systems involved in the task muscles identification of organ system involved use sport-specific modalities Is VO2 pk specific? Is Related Fitness Concepts Related “Recuperation” and Overtraining Fig. 21.6, pg404, Powers and Howley. Related Fitness Concepts Related Reversibility – Reversibility “don’t use it, you’ll loose it!” (Figure 3.3) Where did those muscles go? Strength Training No Training Endurance Training No Training Initial Strength Level Muscular Endurance Muscular Strength Initial Endurance Level 0 4 8 Weeks 12 16 0 4 8 Weeks 12 16 The Exercise “Science Artist” The “….exercise prescription is the successful integration of exercise science with behavioral techniques that result in longterm program compliance and attainment of the individual’s goals.” ACSM Guidelines for Exercise Testing and Prescription, 2000, pg 140. Step One: Goal Setting Set a few basic goals for activity Open-ended, yet specific Short-term w/ long-term in mind Use confidence levels to help set Use intended goals (0 –100%) intended Recognize obstacles to achieving Recognize goals goals Ask yourself a few basic questions Ask Do I want to be physically active or physically fit? How ready am I to make this change? Motivation – willingness to change is important here You can rate yourself on intention to change from 0 You to 10 to What types of activities do I like? Do I like to exercise by myself, with someone, or Do both? both? Basics: The Exercise Session Basics: Decide on the mode of activity you like Decide The exercise session (Figure 3.5 and 3.6) Warm-up Endurance phase Recreational activities (optional) Cool-down The “Cool-down” The Threshold for Benefits of Exercise Threshold Figure 3.7 Summary Summary Progressive overload principle is most important. Recovery periods are required. Physical fitness can be reversed. Exercise prescription: mode, warm­up, intensity, frequency, duration, and cool­down. Training programs must be individualized. A threshold exists for achieving health benefits. ...
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