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HP midterm CH2

QuestionAnswer
Overload Principle is a key component of all conditioning programs
To improve fitness: the muscular and cardiorespiratory systems of the body must be stressed
Overload is achieved by increasing Intensity of exercise: low, moderate, vigorous/ Duration of exercise: time
Examples of overload via duration include Working a muscle longer by increasing the number of repetitions/ Holding a stretch for a longer period of time, or stretching the muscle to a longer length
Overload does NOT mean engaging in painful or exhausting workouts
Princple of Progression An extension of the overload principle/ Overload is increased gradually over the course of an exercise program
Slow, gradual overload increase first 1–6 weeks of a program
Steady, progressive overload increase next 6–20 weeks
Ten percent rule a guideline to improve physical fitness without injury: Training intensity or exercise duration should not be increased by more than 10% per week
Principle of Specificity States that exercise training effect is specific to those muscles involved in the activity –For example, performing leg curls will not benefit your upper arms
rinciple of Specificity also applies to the types of adaptations that occur in the muscle –For example, strength training will not greatly improve muscular endurance
Principle of Recuperation Recovery periods between exercise sessions allow adaptation to exercise stress
24 hours of rest, or more is essential for achieving maximal benefit from exercise
Failure to rest can lead to a fatigue syndrome known as overtraining
To remedy overtraining, increase the period of rest between sessions, or reduce the intensity of the workouts, or both
Principle of Reversibility The loss of fitness due to inactivity(Going too long between exercise sessions, or having an inconsistent routine)
The speed at which fitness is lost depends on the nature of the exercise
topping strength training will result in slow, gradual loss of muscular strength
Stopping endurance-related exercise results in relatively swift loss of muscular endurance
Warm up A brief (5–15 minute) period of exercise that precedes a workout • Usually low-intensity, whole-body exercises that are similar to those you will perform during your workout
A warm up is designed to elevate muscle temperature and increase blood flow to targeted muscles(May reduce the risk of muscle and tendon injuries)
May reduce the risk of muscle and tendon injuries A 5–15 minute period of low-intensity exercise immediately following the workout • Lowers body temperature, and allows blood to return from the muscles to the heart
Cool Down A 5–15 minute period of low-intensity exercise immediately following the workout • Lowers body temperature, and allows blood to return from the muscles to the heart
Failure to redistribute the blood after intense exercising may cause fainting or lightheadedness
Best method for cool down is is to do low-intensity exercises using the same muscle groups used in the workout
Exercise Prescription Components –Fitness goals (short-term and long-term) –Mode of exercise (type of activity) –Warm-up –Primary conditioning period (the workout) –Cool-down
FITT principle Major components are frequency, intensity, time/duration, and type/mode of exercise
Frequency number of times per week you exercise
Intensity amount of physiological stress (overload) placed on the body during exercise
Time/duration length of time actually performing exercise
Type of exercise the specific activity to be performed
Created by: MathMatt
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