Basics of exercise training - 2

what is conditioning

• noun - the state of something with regard to its appearance, quality or working order: a persons or animals state of health or physical fitness, an illness or other medical problem

• verb - bring (something) into the desired state of use, make a person or animal fit and healthy

how is conditioning achieved

• physical activity - focused more in this course, one that we can manipulate the most and see the most results

• nutrition - plays a huge role in conditioning

• ergogenic aids - supplements

• adjunctive modalities - massage, compression, font really prescribe these by themselves

what is exercise

• activity requiring physical effort carried out to sustain or improve health and fitness

• carried out for a specific purpose - specific objective

what is the difference between physical activity and exercise

physical activity

• needs physical exertion, can be anything

• purpose may or may not be to improve health/fitness

• types: locomotion, ADL, job, sport, exercise

exercise

• type of PA

• specific purpose to sustain or improve health/fitness

what is muscle effort

striated muscle - skeletal and cardiac

smooth muscle - in circulatory and digestive system

specific modes and methods - identifying the modality of exercise (the event of the exercise like doing a squat) and methods is how you are doing it

types of exercise - cardiovascular (cardiorespiratory) vs musculoskeletal fitness

what is homeostasis

• regulation of an organisms or cells internal environment

• maintain a condition of equilibrium regardless of changing external conditions - ability to maintain it is limited

• from claude bernard

what is the disruption of homeostasis

• external conditions exceed the organisms or cells ability to regulate internal environment

• single disruption: stimulus → response

  • physiological processes occur to restore balance

• multiple disruption: stimulus → response → adaptation (if the stimulus is strong enough to elicit an adaptation, semi-permanent changes for a long stimulus bc if you stop it then it goes back to normal)

  • physiological processes occur to change the condition

what are 3 ways you can elicit an adaptation

1. stimulus - must be sufficient to distrupt homeostasis

2. multiple/repeated stimuli - sufficient stimuli presented to elicit change in condition

3. FITT principle - frequency, *intensity, type, time (volume or amt)

• need to know that you are changing homeostasis enough to elicit a response which mainly comes from intensity

what is physical training

• planned regimen of appropriate types of exercise with sufficient volume, intensity, and frequency to elicit a predictable change in an organisms condition

you can do this with:

• modes of training - exercise selection

• methods of training - manipulation of volume, intensity, and frequency

what are the three training objectives

1. health and wellness - training to improve physical fitness to improve health and wellness

2. body composition - training to modify physical appearance, taking into account FM and FFM

3. performance - training to improve physical fitness to improve physical performance, can be ADL’s or any physical performance

what are the 4 steps to develop a training program

1. assessment and determination of needs and goals - what do you want to be able to do and how far away are you

2. identification of timeframe

3. planning training programs (modes and methods) specific to needs and goals - has to be realistic

4. monitoring training efficacy and modifying training program as necessary - decide if what youve planned is working, overcoming obstacles if there is an injury or their not adapting

what is peridization

planned variation of training, doing diff things at diff times on purpose, to make training more efficient and to see adaptions faster

what are microcycles

Three microcycles, asked Abt it on final (what muscles is targeted,

what's the priority, where is the eccentric contraction, look at

intensities and know who its for, if you change smth then who's

it for...)

what is performance

• noun - the action or process of performing a task or function

• ex. sport performance, occupational performance, ADL’s

why is sport important

• pursuit of excellence

• knowledge that sport has been translated to other area of human physical function

what is the history of resistance exercise

1800’s - they were entertainers and physique contests, weightlifting in the olympics

1940’s - conversion of dr. peter karpovich which is an anti strength training prof starts to study strength training, and thomas delorme pioneers the use of resistance exercise for injured soldiers (hes why we have 3 sets of 10)

1960’s - resistance exercise gains popularity for athletes

1990’s - resistance exercise is recommended for adults

2009 - recommended in ACSM guidelines