UNIT 3_ VARIABLES AND PRINCIPLES

• Exercise Variables

  • Exercise selection
  • Exercise order
  • Sets
  • Repetition
  • Tempo
  • Rest
  • Weight
• Exercise selection - the different exercises or lifts you perform in a workout, which determines which muscles you train in that session.
• Exercise order - the order in which you perform the exercises in a workout.
• Sets - The number of times you perform a group of reps (short for repetitions).
• Repetition - The number of times you perform an exercise without stopping for rest.
• Tempo - The speed at which you perform each rep.
• Rest - The time you must recover between sets and between exercises.
• Weight - The amount of resistance you lift for each set.
• Principles of Exercise

  • Principle of Specificity
  • Principle of overload
  • Principle of Reversibility
  • Principle of Adaptability/Variety
  • Principle of Individuality
  • Principle of Recovery time
• Principle of Specificity - (MIMIC THE MOVEMENT) - Any change or adaptation in the body’s muscles, organs and systems will be very specific to the type of training undertaken.
• Principle of overload - (Experiencing beyond expected) - To bring about any adaptation the body will have to work a little harder than it is used to.
• Principle of Reversibility (Used it or lose it) - Improvements in fitness can be maintained by regular exercise and activity. If training stops the benefits gained will gradually decline.
• Principle of Adaptability/Variety (Add diversity to training) - For optimal adaptation and to avoid stagnation, overuse, and injury the exercise stimulus must be varied (this does not simply mean changing exercises all the time).
• Principle of Individuality (different strokes to different folks) - There are many factors that will affect an individual training potential.

  • Age
  • Gender
  • Body type
  • Heredity
  • Muscle fiber type
  • Range of motion
  • Strength
  • Cardiovascular fitness
• Principle of Recovery time - Rest and recovery time is essential to prevent overtraining.
• FITT Principle

  FREQUENCY - How often the activities will be performed.

  INTENSITY - How hard the activities will be.

  TIME - How long the activities will be performed.

  TYPE - The specific activities that will be performed (e.g., strength, endurance, walking, running, Pilates.)
• Phases Of Exercise

  • Warm-up
  • Conditioning
  • Cooldown
• Warm-up - Preparing your body for the activity of the conditioning part of your workout.
• Conditioning (or the activity/exercise itself) - It is when you perform the exercise that produces fitness benefits: calorie burning, building endurance, or muscle strengthening.
• Cooldown -  is bringing the body back to its relaxed state gradually from a super active state.
• Types of warm-up

  • universal
  • classic
  • quick
  • 2-minute
  • 4-minute
• Progression - Make the exercise more challenging (making it harder)
• Regression - Decrease the difficulty or a certain challenging aspect of exercise (making it easier)
• RANGE OF MOTION - Pain-free range of motion, body structure.
• SPEED - slow, fast, quick
• Modifiers

  • Load
  • body position
  • range of motion
  • speed
• BODY POSITION - Standing, lying on the floor, light or heavy gravity position, position of the resistance.
• LOAD - light or heavy
• PLANK

  • PROGRESSION - arm further overhead
  • REGRESSION - elevating the torso