UNIT 1: Week 2

• Cardiorespiratory • Flexibility • Neuromotor • Resistance

• exercise that maintains a desired position (balance), demands accurate or smooth movements (coordination) or the ability to change body positions quickly (agility)

• challenges muscles to produce low to moderate force over long durations (endurance), low to moderate force over short durations (power) or high force regardless of duration (strength)

• Warm up • Main session • Cool down

• overload • reversibility • specificity • individuality • FITT-VP

• to stimulate physiologic adaptation, exercise demands must exceed the minimum threshold of current capacity

• increases of less than 10% meet the min threshold to stimulate physiologic adaptation and avoid adverse events

• detraining effect • to maintain physiological adaptations volume may be decreased but intensity must be maintained

• physiological adaptations to exercise are specific to the demands of the exercise

• neurological, muscular and skeletal adaptations

• cardioresp and energy system adaptations

• physiological adaptations to exercise varies btwn individuals

• age • genetics • nutrition • fitness • sleep • alcohol/drugs • medical conditions/history • symptoms • medications

• Frequency: how often • Intensity: how difficult • Type: what kind • Time: how long • Volume: what amount 6: Progression: how should it be made more challenging

• greater than 2 days per week

• endurance: 50-65% of 1 RM or 12-20 reps • strength: 65-80% of 1 RM or 8-12 reps • power: 0-65% of 1 RM or bodyweight to 12 reps

• exercises engaging multiple joints and opposing major muscle groups • bodyweight, elastic bands, weights etc.

• endurance: increase sets and reps, decrease rest • strength: 2 on 2 guideline, increase intensity (10%) • power: increase speed and intensity (10%)

• cardiorespiratory • resistance • whole body

• increased SV • decreased RHR • increased BV • increased hemoglobin • increased arteriole

• increased capillarization • increased myoglobin • increased mitochondria • increased type 1 muscle fibres

• increased motor firing rate, recruitment and synchronization • decreased agonist-antagonist activation

• increased muscle fiber size • increased lean body mass

• increased anaerobic enzymes • increased insulin sensitivity