HS - Chapter 9 (Personal Fitness Programming)

exercise

can be a source of interest, accomplishment, and rejuvenation 

what makes exercise more rewarding

when participants find themselves making progress and meeting new challenges

guidelines for success when attending a group workout class for the first time

• research the class

• inquire about the instructor

• arrive early + bring a water bottle

• introduce yourself (to trainer and group members - they should know you’re new)

• choose a good spot

• start with light weights

• adapt exercises (modify based on fitness level)

• keep moving

exercise prescription

practice designing a safe, individualized, and effective exercise program

• must include FITT-VP principles

• decrease risk for chronic diseases

• improves quality and length of life

basic exercise training principles 

• interval training

• HIIT

interval training

faster performance times in aerobic activities are generated with speed or interval training 

HIIT

High intensity interval training 

• high intensity followed by low intensity recovery periods 

• meets weight loss goals 

DIRT

distance, interval, repetitions, time

ultrashort workouts/low volume

workouts work several muscle groups to fatigue, while also elevating the heart rate for a shorter overall time period

ultrashort workouts improve…

• aerobic capacity over a shorter number of weeks

• boosts cardiovascular health

• improve metabolism of glucose

• decrease blood lipids and body fat

cross training

• combines two or more activities in an exercise program

• designed to enhance fitness, provide needed rest to tired muscles, decrease injuries, and eliminate monotony and burnout of single activity programs

• may combine aerobic and nonaerobic activities such as moderate jogging, speed training, and strength training

• speed training is often coupled with cross training

overtraining

• hard work without adequate recovery can occur in fitness training as well as sports training

• hard day of training should be followed by a day of lighter training

• a few weeks of increased training volume are to be followed by a few days of light recovery work

• during recovery, body systems strengthen and compensate for the training load, leading to a higher level of fitness

consequences of overtraining 

decreased performance, staleness, and injury 

periodization

• uses systematic variation in intensity and volume to enhance fitness and performance

• improvements are achieved using a variety of training loads

three cycles of periodization

• macrocycles

• mesocycles

• microcycles

  • very in length depending on the sport

  • overtraining period is typically macrocycle