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4 principles of traininG
Important aspects of training
4 principles of traininG
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Training Principles:
Progressive Overload Principle
The principle of overload is that a larger than normal burden is required for training adaptation to occur. The body will adapt to this stimulus. Once the body has adapted, a different or increased stimulus is required to continue the change.
Overload can be achieved by utilising the F.I.T.T acronym:
Frequency: How often you exercise. After exercise in any form, the body completes a process of rebuilding and repairing and by determining the frequency of exercise a balance that provides stress and also allows enough rest time for repairing can be found.
Intensity: The amount of effort that is put into a specific exercise or training. This requires a balance to ensure that the intensity is difficult enough to overload the body but not so gruelling that it results in injuries, overtraining or burnouts.
Time: Time is simply how long each session lasts, which will change based on the intensity and type of session.
Type: The type of exercise that is occurring, it could be based on aerobic capacity or increasing the anaerobic threshold. ...
Discuss the relationship between distribution of muscle fiber type and performance. How might exercise training modify or change a person’s fiber-type distribution?
Muscle endurance is the ability to perform a lot of repetitions against a given resistance for a long period of time. The combination of strength and endurance results in muscle endurance. Muscle endurance is used in may sports such as rowing, swimming, cycling, distance running, field hockey and American football. Normally, an endurance muscle program involves lifting about 12-25 repetitions of moderate loads. In some cases, this is inadequate for many sports such as boxing, canoeing and x-cross skiing.
Due to the strong and growing evidence in scientific literature on the beneficial effects of physical activity on health and well-being, the importance of Clinical Exercise Science has increased. Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. Exercise, is a subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective (http://www.who.int/dietphysicalactivity/pa/en/; last accessed on 30 April 2016). Generally speaking, Clinical Exercise Science is an applied clinical branch which deals with the application of various exercise modalities for
body - but what actually constitutes exercise? Exercise can be dissected into two major categories, aerobic exercise and anaerobic exercise. Aerobic exercise is usually a lower intensity, longer endurance form of energy usage that raises the respiratory and pulse rate of the individual. The major physiological classification of this type of exercise is that it accesses the aerobic energy generation process - loosely meaning that your cells need and use more oxygen during this type of exercise (1). Anaerobic exercise is a type of activity that is usually short lived and in high intensity, such as weight lifting or short sprinting. This type of activity does not require your body’s cells to take up increased amounts of oxygen. Anaerobic exertion must use a very fast fuel source like the phosphates creatinine phosphate and adenosine triphosphate as well as anaerobic glycolysis (2). If the individual continues to work past the means of anaerobic exercise, the body will begin to use aerobic pathways for energy production like the citric acid cycle and oxidative phosphorylation, which require much higher quantities of oxygen (1).
Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation,
Being a healthy person, the torment an individual may be unveiling to as a result of poor health is pacified. To keep the body up tight with no stress, while the body is in action the person needs to keep some Fitness vocabulary. These are Cardio Respiratory Endurance, Muscular Strength, Body Composition, Muscular Endurance, Reaction Time, Coordination and Speed. Cardio Respiratory-Ability of the body’s circulatory, cardiovascular endurance measures the oxygen received while working out. Muscular Strength- Amount of force a muscle can produce with a single effort, for example the achievement of lifting weights. Body Composition-Refers primarily to the distribution of muscle and fat of the body, a normal healthy body configuration has enough muscle tissues with a rate of low fat tissues. Muscular Endurance- the maximum force of a muscle and or group of ...
For example, say the sprinter were to begin with a 30 kg weight. It puts just enough stress on the muscles, without causing excessive fatigue or injury. After a while of training with this load, however, the body adapts to the weight, and the muscles are no longer under stress. It is at this point that extra weight should be added, or no more strength gains will be made.
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
“All of us have a personal relationship with stress, but few of us know how it affects us.” In the film “Stress- Portrait of a Killer” by National Geographic, Robert Sapolsky is researching baboon’s to find a link in stress and potential health risks in humans, Carol Shively is also researching macaques for that reason. Sapolsky is an american neuroendocrinologist that went to Africa “on a hunch” to study non-human subjects to test his theory, this experiment actually got Robert Sapolsky “MacArthur Foundations Genius Fellowship”. He did this by darting the baboons with anesthetic to put them to sleep, to make for easier blood samples. In the samples Sapolsky is measuring the levels of stress hormones found in the blood, he devoted thirty years of his life to this study with the help of his wife Lisa Sapolsky. This experiment relates to sociologic analysis, because Sapolsky’s study happens to draw a conclusion between economic activities and how it genuinely affects the quality of life. Some of the sociological themes we’ll be discussing are how “stress impacts our bodies and how our social standing can make us more or less susceptible”.
Aerobic exercise involves improving the cardiovascular system. It increases the efficiency with which the body is able to utilize oxygen (Dintiman, Stone, Pennington, & Davis, 1984). In other words, aerobic exercise means that continuous and large amounts of oxygen are needed to get in order to generate the amount of energy needed to complete the workout. The most common type of aerobic exercise is long-distance running, or jogging. While running, the body requires large amounts of energy in order for the body to sustain energy. “During prolonged exercise, most of the energy is aerobic, derived from the oxidation of carbohydrates and fats” (Getchell, 1976).
Health and fitness is the ability of the heart, circulation, lungs, and muscles to be able to operate at optimal efficiency, it is essential for your all around health. Actual physical conditioning is made up of three areas: Aerobic capacity or cardiovascular endurance associated with the hearts
We all do things at home that we would never do at work. It could be smoking, imbibing, and many more actions that are not accepted in the work environment but should we be penalized for doing these things outside of work? This is a great question because in this case a plethora of us would be out of a job. The fine line between work and personal life has been wearing away for some time. As work life and personal life start to blur employers are naturally going to endeavor to regulate the comportment of their employees since they now represent their respective compa-nies both in and out of the work place. Regulating people outside of the workplace feels like an assault on individual rights. I can understand some regulation of military or professional sports because their physical condition directly relates to their job performance… but that’s a slippery slope. Unless it is detrimental to the job or poorly reflects values of the vocation personal life is just
Matthews, G., & Campbell, S. (2009). Sustained performance under overload: personality and individual differences in stress and coping. Theoretical Issues in Ergonomics Science, 10(5), 417-422. Retrieved from EBSCOhost.
Do you constantly feel tired, weary and exhausted? Do you suffer from a lack of energy making it hard to accomplish your daily tasks? For those who suffer from fatigue, yoga can bring some much needed relief.
We have all had these feelings before. Anxious thoughts, a short temper, trouble sleeping and concentrating, a constant headache, your back and shoulders always hurting, you are stressed out.