Principles of Exercise

Considerations

  • use evidence based recommendations

    • ACSM guidelines are intended for healthy adults, remember that exceptions exist

  • minimize CVD & musculoskeletal complications

  • progression

  • individualize the program

  • address components: aerobic, flexibility, & strength

    • each should have its own FITT

Principles

  • FITT(VP) when planning a program

    • Frequency

    • Intensity

    • Time

    • Type

    • (Volume)

    • (Progression)

Exercise Principles

  • Adaptation

    • body responds & adapts

    • occurs during recovery

  • Overload

    • push system beyond previous capacity

    • achieved during training

  • Progression

    • stimulus must increase over time

    • progression in FITT

    • rate of progression depends on individual

  • Specificity

    • training must relate to desired results

  • Variation

    • to prevent plateaus you should change stimulus

  • Overtraining: adaptation occurs during rest, so rest is necessary to have progress

Single Sessions

  • warm up: 5-15min light-moderate endurance activities

  • conditioning: 10-60min aerobic, resistance, neuromotor, or sports activities

  • cool-down: 5-10min light-moderate activity