Term
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Definition
| stress applied to the respiratory, cardiovascular, endocrine, and muscular systems. |
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Term
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Definition
| taking into account modifiable variables such as skill, motivation, speed, strength, endurance, body composition, power, flexibility, muscle metabolism, agility, & muscle size in order to modify an exercise plan to best suite the person. |
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Term
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Definition
| do not adapt to training response, dictate potential; i.e. height, birth weight, body size, sex, type of muscle fiber. |
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Term
| Responder vs. Nonresponder |
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Definition
| the genetic ability to adapt to a stress; one person might adapt quicker than another and some respond better to one stimulus than another. |
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Term
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Definition
| stress applied to the body must be administered at a level to elicit physiological improvement and bring about a training response. 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 intensity, frequency, & duration. |
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Term
| General Adaptation Syndrome |
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Definition
| the body responds to overload by increasing the adaptive level (aka getting stronger or improving); exercise training is basically just a chronic adaptation to stress i.e. adding weight to your bench once body is able to handle the stress. One must allow ample time for body to adjust, then place another stress and so on to increase adaptive level. If stress is elicited too quickly, performance suffers, fatigue/injury can occur. |
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Term
| 3 Parameters (Time Frame for Eliciting Stress) |
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Definition
| must determine frequency (how often i.e. days/week), intensity (how hard), and duration (how long i.e. hours/day). Inverse relationship exists between intensity & duration and when each parameter is change, training status can be improved. |
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Term
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Definition
| physiologial/biochemical changes that result from training or how the body responds to the stress of excercise imposed on it. Humans adapt quickly/effectively. |
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Term
| Factors --> Training Effect |
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Definition
| frequency, intensity, duration, program duration, initial fitness level, genetics (responder v non). |
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Term
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Definition
| the adaptation that occurs is limited by the type of overload imposed i.e. specific exercise elicits specific adaptations thus creating specific training effects. |
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Term
| 5) Periodization of Training |
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Definition
| variation of training over time to maximize long-term training benefits i.e. altering training days or muscle groups in a week. Alternating stress is essential to continual adaptation. |
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Term
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Definition
| performing 1000's of reps i.e. running; force generated does not elicit adaptations in muscle size or strength. |
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Term
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Definition
| 25-100 reps i.e. 200m run; force generated NOT adequate to elicit changes in max strength but may induce some hypertrophy. |
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Term
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Definition
| 1-20 reps i.e. benching; elicits increase in strength by increasing muscle efficiency and size. |
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Term
| 6) Rate of Progression & Maintenance of Adaptations |
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Definition
| if one doesn't exercise, any overload elicits an adaptation. Once one reaches higher level of fitness, intensity becomes critical to cause more adaptations to occur. Maintenance DEPENDS primarily on intensity. Freq & duration can be reduced as long as intensity is maintained. |
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Term
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Definition
| training benefits are optimal when planned to meet each person's individual needs/capabilities. An exercise plan that is optimal for one may not be for another. |
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Term
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Definition
| Psychological factors like one's desire to exercise play a role in training. Positive reinforcement is best. |
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