introduction to exercise and sport science

Periodisation

The manipulation of training variables in planned periods or cycles to maximize training adaptations.

Overload principle

The concept of placing a greater than normal stress on the body to stimulate adaptation.

Specificity principle

The principle that training should be specific to the skills and requirements of a particular sport or exercise.

Reversibility

The concept that training gains can be lost when an athlete stops training for a period.

Variety principle

Incorporating different exercises to avoid overuse and injury.

Recovery

The body's ability to adjust to increased or decreased physical demands.

Individualization

When training programs are tailored to meet the individual needs and capacities of athletes.

General Adaptation Syndrome (GAS)

The body's response to training as a shock, aiming to improve to reduce shock effects.

Supercompensation

The effect of an increase in performance above an individual's baseline following training.

Acute effects

Effects experienced during workouts.

Immediate effects

Effects felt right after a workout.

Cumulative effects

The effects resulting from a number of workouts over time.

Delayed effects

The effects that occur after weeks of training, such as microtears.

Partial effects

Effects of training one fitness component on another component.

Residual effects

The effects of training that linger after cessation of training.

Macrocycle

The annual training plan, usually broken into preparation, competition, and transition phases.

Mesocycle

Phases within a macrocycle, lasting weeks to a few months.

Microcycle

Smaller time divisions within a mesocycle, typically lasting from one to a few weeks.

FITT principle

An acronym for Frequency, Intensity, Time, and Type of exercise.

Resistance training

An effective method of exercise commonly prescribed to individuals with various needs and goals.

Key attributes of resistance training

Includes movement patterns, physiological factors, and injury risk factors.

Strength and power training rest time

Recommended rest period of 3-5 minutes between sets.

Hypertrophy training rest time

Recommended rest period of 30-90 seconds between sets.

Muscular endurance training rest time

Recommended rest period of 20-60 seconds between sets.

Heart rate reserve (HRR)

The difference between maximum heart rate and resting heart rate.

Target heart rate (THR)

Calculated by HRR multiplied by exercise intensity, plus resting heart rate.

Maximal Aerobic Speed (MAS)

Calculated by dividing distance in meters by time in seconds.

Continuous training

Exercising at moderate intensity while moving constantly for greater than 30 minutes.

Fartlek training

Continuous exercise with variable intensities throughout the session.

Interval training

Training consisting of alternating high intensities with rest periods.