Training Principles & Personalized Exercise Programming

Vocabulary flashcards covering core training principles, SMART goal criteria, and exercise programming components like FITT and Warm-up/Cool Down based on the lecture by Dani Martinez.

Overload

Challenging the body beyond its usual limits to stimulate improvement and growth.

Specificity

The principle that training must match the desired outcome or target specific muscle groups.

Progression

Gradually increasing training demands, such as intensity, volume, or frequency by approximately $\sim 5\%$ each week, to continue making gains safely.

Reversibility

The decline of fitness gains if training stops, where the body reverts toward its pre-training state.

Adaptation

Structural and functional changes the body undergoes to meet training demands, such as increased mitochondrial density or cardiovascular efficiency.

Individualization

Tailoring exercise programs to an individual's specific fitness level, goals, and limitations.

Specific (SMART Goals)

A clear and defined goal that targets an exact outcome, such as "Run a 5K race".

Measurable (SMART Goals)

Trackable progress with concrete criteria, such as finishing a race in "Under 30 minutes".

Attainable (SMART Goals)

Targets that are realistic and achievable based on a current fitness level, such as an "8-week training plan".

Relevant (SMART Goals)

Goals that are aligned with overall health and fitness, such as improving cardiovascular endurance.

Warm-up

A preparatory phase involving $5-10\,\text{min}$ of light jogging, dynamic stretches, or arm circles to increase heart rate, blood flow, and muscle temperature.

FITT Template

A framework used to structure workouts consisting of Frequency, Intensity, Time, and Type.

Frequency (FITT)

How often you train.

Intensity (FITT)

How hard you work during a training session.

Time (FITT)

The duration of the training session.

Type (FITT)

The specific mode of exercise being performed.

Cool Down

A gradual recovery phase involving light jogging, walking, or static stretching held for $20-30\,\text{seconds}$ per muscle group to safely lower heart rate.