Week 3 Principle of Exercise PDF

EXERCISE VARIABLES AND PRINCIPLES ROLLY P. NATANAWAN BATAAN PENINSULA STATE UNIVERSITY  DYNAMIC STRETCHES - WARM-UP STRETCHES / PRE-WORKOUT STRETCHES STATIC STRETCHES: COOL-DOWN STRETCHES / POST-WORKOUT STRETCHES  COMPONENTS OF EXERCISE TRAINING SESSION...

EXERCISE VARIABLES AND PRINCIPLES ROLLY P. NATANAWAN BATAAN PENINSULA STATE UNIVERSITY  DYNAMIC STRETCHES - WARM-UP STRETCHES / PRE-WORKOUT STRETCHES STATIC STRETCHES: COOL-DOWN STRETCHES / POST-WORKOUT STRETCHES  COMPONENTS OF EXERCISE TRAINING SESSION COOL DOWN & WARM-UP CONDITIONING STRETCHING  WARM-UP Minimum of 5-10 minutes of low to moderate intensity cardiovascular and muscular endurance activities Transitional phase that allows the body to adjust to the changing physiological, biomechanical and bioenergetic demands during the conditioning phase of the exercise session. Decreases the potential for post-exercise muscle soreness.  CONDITIONING Minimum of 20-60 minutes of aerobic, resistance, neuromuscular, and/or sports activities Exercise bouts of 10 minutes are acceptable if the individual accumulates at least 20-60 minutes each day of daily exercise).  COOL DOWN Minimum of 5-10 minutes of low to moderate intensity cardiovascular and muscular endurance activities. Allows gradual recovery of heart rate and blood pressure, and removal of metabolic end-products from the muscles used during the more intense conditioning phase.  STRETCHING Minimum of 10 minutes of stretching performed after the warm up or cool down phases F I T T PRINCIPLE Frequency Intensity Time Type  FREQUENCY It refers to the number of times the activity is performed each week. There is a positive dose response relationship between the amounts of exercise performed as the amount (frequency and time or duration) of exercise performed increases, so do the benefits received.  INTENSITY Intensity of the physical activity is the level of vigour at which the activity is performed. There are a number of ways in which intensity can be measured. Some methods are easier to use but are generally less objective, while others are more objective but may require additional equipment or simple calculations.  TIME Refers to the length of time that the activity is performed. Fitness benefits occur when you exercise for an extended period of time. The length of time you should do physical activity depends on the type of activity and the part of fitness you want to develop.  TYPE It refers to the kind of activity you do to build a specific part of fitness or to gain a specific benefit. EXERCISE PRINCIPLES The exercise principles outline the criteria that guide all training. Each principle allows us to critique some element of a person’s training. When a person’s training follows the principles well it is most likely to be successful.  1. Principle of Individuality Every individual is unique and will respond differently to the same training stimulus. Some of these differences can be influenced by many characteristics; biological age, training age, gender, body size and shape, past injuries and many more. 2. Principle of Specificity Training adaptations for an individual will occur specifically to the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and/or specific movements and activities. In an attempt to perfect a specific skill or activity, you must perform that skill or activity with proper body mechanics to have correct technique. 7. Adaptation Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran two miles you were sore after, but now it’s just a warm up for your main workout. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements. The same holds true for adapting to lesser amounts of exercise.  REFERENCES Ratamess, N. (2021). ACSM's foundations of strength training and conditioning. Lippincott Williams & Wilkins. https://www.ptdirect.com/training-design/training -fundamentals/the-exercise-principles