KIN 405 Lecture 6

Inialvalues individuals with low fitness will show

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Unformatted text preview: ing stimulus unless you recuperate from the previous workout •  Muscle adaptation occurs during rest •  Time to remodel •  Insufficient rest leads to chronic fatigue, staleness, deteriorating performance and overtraining 5.*Ini:al*Values* •  Individuals with low fitness will show greatest relative gains & faster rate of improvement •  Improvements in trained individuals are much smaller and often have to do more to achieve small gains !  During first month of training, individual with poor cardiovascular endurance capacity may improve by ~12% vs elite athlete may improve <=1% 6.*InterHindividual*Variability* !  Responses to training vary between individuals !  Many factors can influence response: genetics, prior training , initial fitness level, age, health status !  Therefore, training programs must be tailored with inter-individual factors in mind ! Also keep in mind expected adaptations 7.*Diminished*Returns* •  Biological ceiling in capacity •  Incremental exercise-induced improvements in function get smaller •  Approaching the “ceiling” means greater effort to achieve minimal gains General*Elements*of*Exercise* Prescrip:on* •  •  •  •  •  Frequency Intensity Time (Duration) Type (Mode) Progression Elements*of*Exercise*Prescrip:on* Frequency: •  Total number of sessions per day or per week •  Depends on duration , intensity goals, client preference, client fitness level •  Depends on type of exercise: •  Interval training, strength training etc. , Elements*of*Exercise*Prescrip:on* Intensity: •  Will dictate the changes that occur •  Depends on client (age, fitness level, preferences) Time (Duration): •  Typically inversely related with intensity •  Depends on client – for most, should not > 60 minutes •  ↑ duration before intensity during initial stages Elements*of*Exercise*Prescrip:on* Type (Mode): •  Type of activity •  Should be specific for developing fitness component or goal of interest •  Should also reflect interest of the client •  Often need more than one to achieve goals Elements*of*Exercise*Prescrip:on* Progression: •  Need periodic increases in duration, intensity and frequency (and possibly mode) to facilitate continued improvement •  One element at a time, gradual •  For older clients or beginners, best to increase duration rather than intensity first Progression Stages*of*Exercise*Program*(Stages*of* Progression)* Initial Improvement Maintenance Stages*of*Exercise*Program* Initial Conditioning: •  ~ 4 weeks (may be up to 6 weeks) •  Familiarization with training ! avoid injury •  Make it part of routine •  May be skipped for non-beginners who are accustomed to the type of exercise being prescribed Stages*of*Exercise*Program* Improvement: •  ~4-5 months •  Increase rate of progression – planned in advance (planned with rational) •  Systematic progression of duration, intensity, frequency, one el...
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This document was uploaded on 03/28/2014 for the course KIN 405 at Waterloo.

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