Principles of Exercise

MOASPRIM

• Modifiability
• Overload
• Adaptation
• Specificty
• Periodization of Training
• Rate of Progression and maintenance of adaptation
• Individuality
• Motivation

- a person's genetic makeup (genotype) combined with various environmental factors affects their performance

-modifiable variables: skill, motivation, speed, strength, endurance, body composition, power, flexibility, muscle metabolism, agility, muscle size

-fixed variables: dictate potential, height, birth weight, body size, sex, fiber type, muscle architecture

- a system or tissue must be stressed at a level beyond which it is presently accustomed to for a training effect to occur

- combination of frequency, intensity, and duration

- body responds by increasing the adaptive level

- after initial shock of exercise(stress), the body's adpative level decreases transiently, termed ALARM PHASE.

- during COUNTERSHOCK PHASE the adaptive level increases as the body begins to adapt to the stress of exercise

- stress, alarm, countershock, adaptive

- variation of training within weeks/months to maximize long-term training benefits

- altering stress is essential so that the body may continue to adapt and to avoid boredom and training staleness

- adaptations occur in the endurance training zone, strength training zone, and muscular endurance zone

- overload must be greater than adaptive level in order to increase adaptation

- maintenance of adaptations depends primarily on intensity

psychological factors play a role in exercise training. Positive reinforcement is best