FITT

30問 • 1年前

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Principles of Exercises

Principle of Individual Differences Principle of Specificity Principle of Overload Principle of Progression Principle of Adaptation

Simply means that because we all are UNIQUE INDIVIDUALS, we will all have slight DIFFERENT RESPONSE to an exercise one program

Principle of Individual Differences

“One size does not fit all” when it comes to exercise

Principle of Individual Differences

Well-designed exercise programs should be BASED on our — and response to exercises

individual differences Principle of Individual Differences

Differences such as body size and shape, genetics, past experiences, chronic conditions, injuries, and even gender

Principle of Individual Differences

Ex: women generally need more recovery time than men; older athletes generally need more recovery time than younger athletes

Principle of Individual Differences

“Practice makes perfect”

Principle of Specificity

States that exercising a certain body part or component of the body primarily develops that part

Principle of Specificity

Implies that to become better at a particular exercise or skill, you must perform that exercise or skill

Principle of Specificity

If you want to be better at your sport, you need to train specifically for that sport

Principle of Specificity

States that a greater than — on the body is required for TRAINING ADAPTATION to take place

Principle of Overload normal stress or load

In order to improve our fitness, strength or endurance, we need to increase the — accordingly

workload Principle of Overload

For — to occur, the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload

adaptation Principle of Overload

Implies that there is an OPTIMAL LEVEL or overload that should be achieved, and an optimal time frame for this overload to occur

Principle of Progression

A gradual and systematic increase in the workload over a period of time will result in — in fitness without risk of injury

improvements

If — occurs too slowly, improvement is unlikely

overload Progression

If — is increased too rapidly it may result in injury or muscle damage

overload Progression

: body’s ability to adjust to increased or decrease physical demands

Adaptation

One way we learn to COORDINATE MUSCLE MOVEMENT and develop sports-specific skills such as batting , swimming freestyles, or shooting free throws

Principle of Adaptation

Repeatedly practising a skill or activity makes it second-nature and easier to perform — explains why beginning exercisers are often sore after starting a new routine, but after the same exercise for weeks and month, they have little, if any muscle soreness

Adaptation

It makes an athlete VERY EFFICIENT and allows them to expend less energy doing the same movement

Principle of Adaptation

Reinforces the need to VARY A WORKOUT ROUTINE if you want to see continued improvement

Principle of Adaptation

One of the foundations of exercise, a set of guidelines that help you set up a workout routine for maximum benefit

F.I.T.T. Principle

: how often you exercise

Frequency

: how hard you exercise

Intensity

: how long you exercise

Time

: what kind of exercise

Type

Personal Maximum Heart Rate (PMHR)

220 - age

Low-intensity Training Heart Rate (LTHR)

PMHR multiplied to 0.64 (moderate) PMHR multiplied to 0.77 (vigorous)

High-intensity Training Heart Rate (HTHR)

PMHR multiplied to 0.76 (moderate) PMHR multiplied to 0.93 (vigorous)

ALERTNESS

Trix Soriano · 24問 · 2年前

ALERTNESS