UNIT 1: Week 2 Content
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What is exercise
-type of planned, structured physical activity etc
What is physical activity
-any bodily movement produced by skeletal muscle contraction resulting in substantial increase in caloric requirements over resting energy expenditure
What are the 4 main types of exercise
-cardiorespiratory -flexibility -neuromotor -resistance
What are the components of an exercise session
-warm up -main session -cool down
What are the principles of exercise prescription
-overload -reversibility -specificity -individuality -FITT-VP
Overload principle
-to stimulate physiologic adaptation, exercise demands must exceed minimum threshold of current capacity
What is the general guideline for following the overload principle
-10% -conservative increases of greater or equal to 10% meet minimum threshold to stimulate physiologic adaptation and avoid adverse events
Reversibility principle
-without the demands of exercise at the minimum threshold of current capacity, physiologic adaptations gradually reverse -generally, to maintain adaptations, volume may be decreased but intensity must be maintained
What is the reversibility principle also known as
-detraining effect
Specificity principle
-physiological adaptations to exercise are specific to the demands of the exercise -this includes both biomechanics and metabolic needs
Individuality principle
-physiologic adaptations to standardized exercise demands may vary between individuals
What are the factors impacting adaptation in regard to the individuality principle
-age -genetics -lifestyle behaviours -medical history
What are two components to consider when prescribing exercise in regard to the individuality principle
-physical activity demand -individual tolerance
What does FITT-VP stand for
-frequency -intensity -type -time -volume -progression
FITT-VP: frequency
-how often should the exercise be done
FITT-VP: intensity
-how difficult should the exercise be
FITT-VP: type
-what kind of exercise should be done
FITT-VP: time
-how long should the exercise be done
FITT-VP: volume
-what amount of exercise should be done
FITT-VP: progression
-how should the exercise be made more challenging
2 different ways to measure cardiorespiratory exercise intensity
-objective -subjective
Objective exercise intensity measurements
-heart rate max -heart rate reserve
Subjective exercise intensity measurements
-rate of perceived exertion scale (borg)
Types of cardiorespiratory exercise adaptations
-central -peripheral