Questions and Answers
What are the principles of exercise training?
What does specificity refer to in exercise training?
The SAID Principle
Overload requires stressing the body at least ___% of its capacity.
75
What is meant by progression in exercise training?
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One training program fits all individuals.
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What are diminishing returns in the context of exercise training?
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What happens to gains when a training stimulus is removed?
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Study Notes
Principles of Exercise Training
- Key principles include specificity, overload, progression, individuality, diminishing returns, and reversibility.
Specificity
- Based on the SAID Principle (Specific Adaptations to Imposed Demands).
- Adaptations are specific to the type of stress applied: energy systems, muscle groups, joint angles, movement speed, and intensity.
- "Carry over" refers to the similarity between different exercise stresses affecting overall performance.
Overload
- Training requires stressing the targeted body component beyond normal levels.
- Greater demands can be quantified through heart rate percentage, duration, speed, anaerobic threshold, or percentage of one-repetition maximum (1 RM).
- To effectively increase fitness, stress must exceed 75% of the body’s capacity.
Progression
- Continuous adaptations necessitate gradual increases in workload or training volume over time.
- Planning should be careful; increasing multiple variables simultaneously can lead to a risk of overtraining (known as double overload).
Individuality
- Individual responses to training stimuli vary, influenced by pre-training state, genetics, gender, and nutrition.
- A single training program is typically inadequate for all as differences exist among individuals.
Diminishing Returns
- As training progresses, achieving further improvements becomes increasingly challenging.
- Approaching genetic limits makes gains harder; additional effort yields benefits only up to a certain threshold within a workout.
Reversibility
- When training stimuli cease or are reduced, physical gains begin to diminish and ultimately regress to pre-training levels.
- Sustainability of progress relies on ongoing stimulus; absence leads to loss of adaptations.
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Description
This quiz covers key principles of exercise training, including specificity, overload, and progression. Each card presents essential definitions and concepts crucial for understanding how the body adapts to exercise. Perfect for fitness enthusiasts and trainers alike!
