Agree - SMART Goals, Principles of Prescription

Lecture 15

What are SMART goal settings?

* S → Specific
* M → Measurable
* A → Actionable
* R → Relevant
* T → Timed

What is the Overload Principle?

* the training stimulus must be greater than that to which the body is accustomed to
* Increase frequency, intensity, during or number of reps, set in programs

What is the Rest Principle?

* body needs time for adaptive processes to occur so that capacity can improve to a higher level prior to the overload

what does Optimum spacing between workouts depend on?

* overall stress of workout
* type of exercise
* current training, status, fitness level, nutritional status

What is Reversibility or Detraining?

discontinuing or lowering the intensity or volume will have a detraining effect but the losses can be regained by resuming the program

What is Progression/Initial values?

the initial workload must increase (progress) to ensure continued improvement

What is the initial conditioning stage?

* \~ 4 wks
* low-intensity exercise

what is the improvement stage?

* \~ 2-6 months
* more rapid progressions

what is the maintenance stage?

* long term
* decrease volume

what is the Specificity Principle ?

* training effects are specific to the
* energy system that have been utilized
* specific muscle groups
* joint actions
* type of contractions
* speed of contraction

What is the individualization principle?

* each person responded uniquely to the same training stimulus

What is the individualization principle response dependent on?

* genetic endowment
* biological age
* training state
* health status
* fatigue state