Kin 405 lecture 6

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Unformatted text preview: Designing*a*Cardiovascular* Program*&*Adapta:ons* Principles*and*Elements*of* Exercise*Program*Design* From Chapter #3 Principles*of*Exercise*Program*Design* 1.  Specificity – physiological & metabolic responses & adaptations are specific to type of exercise and muscle groups involved 2.  Overload – improve physiological & metabolic responses, need to stress the body more than it is accustomed to (via FITT) 3.  4.  5.  6.  7.  Progression Reversibility Initial Values Inter-individual variability Diminished Returns Aerobic*Training*Design*Variables* The FITT Principle Frequency ! # training sessions / week Intensity ! training intensity (mod / vigorous) Time ! exercise duration during each workout Type ! exercise mode Principles*of*Exercise*Program*Design* 1.  Specificity – physiological & metabolic responses & adaptations are specific to type of exercise and muscle groups involved 2.  Overload – for physiological & metabolic improvements, stress the body more than it is accustomed to (i.e. frequency, intensity etc) 3.  Progression – gradual increase in training volume 4.  Reversibility – discontinuation of exercise results in loss of improvements 5.  Initial Values – improvements will depend on a person s pretraining exercise capacity 6.  Inter-individual variability – responses depend on several factors and will vary from person-to-person 7.  Diminished Returns – individual ceiling that limits extent of improvement 1.*Specificity* Exercise testing and training program should be specific: !  Individualized program !  SAID – Specific Adaptation to Imposed Demands ◦  Movement pattern ◦  Velocity ◦  Contraction type (concentric/eccentric) ◦  Repetitions or Force requirements !  Do your research !  !  !  !  !  Understand your client’s current status Breakdown the activity Understand the activity Client’s goals optimal movements involved 2.*Overload* The exercise challenge should be greater than what the individual is accustomed to. Examples: •  FITT (aerobic) •  Reps, sets, weight, exercises (muscular fitness, flexibility) •  Adding sessions per week, decreasing rest or emphasizing complex over simple exercises , 3.*Progression* !  Gradual ↑ in training volume or overload to stimulate longterm training improvements. !  Gradual because we want to avoid injury & overtraining !  Planned & associated with a timeline !  During maintenance, need to make changes to prevent injuries / imbalance as well as prevent boredom !  Training volume should never increase more than 10% per week (2 for 2 rule) ! relative load increase 2.5-10% (for aerobic and resistance exercise) 4.*Reversibility** •  Positive effects of exercise are reversible –  Physiological & metabolic adaptations reversed •  Positive effects of training are slowly lost with detraining •  Most effects lost within a few months - longer time training & higher intensity, it'll take longer to return to their untrained level 4.*Reversibility*H*Rest*&*Recovery* •  No adaptation to a train...
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  • Fall '12
  • MarinaMourtzakis
  • Aerobic exercise, strength training, Weight training, METS

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