Basic Training Principles
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
|
|
||||
|---|---|---|---|---|---|
| Adaptation | The body will respond and adapt over time to the type and amount of physical demands placed on it. Can be acute or chronic. No chronic adaptation will occur unless these demands are placed on the body on a regular and repeated basis.
🗑
|
||||
| Specificity | Physical conditioning is not static. The type and degree of adaptation depends on the type and amount of exercise performed.
🗑
|
||||
| S A I D | Specific Adaptation to Imposed Demands
🗑
|
||||
| Ceiling | An individual's fitness level cannot increase indefinitely. With each successive increase in overload, the amount of improvement will be less until there is no significant increase in fitness level. This effect is partly determined by heredity.
🗑
|
||||
| Maintenance | After desired level of fitness has been reached it is import that exercise continue. If the intensity and duration of the exercise are maintained, the frequency may be reduced to two thirds of the original.
🗑
|
||||
| Reversibility | If the body systems are not stressed regularly or if the exercise is discontinued, training adaptations will decline at about one third the rate at which they were gained. Cardiovascular fitness is lost at a faster rate.
🗑
|
||||
| Overload | Improvements in strength and endurance only occur when the muscles perform for a given period of time at their maximal strength and endurance capacities; against workloads that are above those normally encountered.
🗑
|
||||
| Progressive Overload | One should increase weight and intensity gradually as the body adapts to the new stress. Training effect occurs when tissues are progressively overloaded and then allowed to recover and build to a slightly greater strength than before.
🗑
|
||||
| Contraction Control | All exercises should be performed in a steady, controlled manner. Speed of repetition should not exceed ability of a muscle to contract.
🗑
|
||||
| Symmetry | It is important to promote an overall balanced development of the body. Balanced muscle development will decrease joint instability. Always work apposing muscle groups.
🗑
|
||||
| Stress-Rest | Applied to resistance training such as weights and tubing. One day of exercise should be followed by one day of rest. Optimal amount of rest is 48-72 hrs.
🗑
|
||||
| Overtraining | More is not alway better. Taking exercise too far means not allowing enough rest and recovery time between workouts. Indications of overtraining include an increase in nervousness or depression, an inability to relax, and muscle soreness and stiffness.
🗑
|
Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Created by:
LisaSceviour
Popular Science sets