CHAPTER 2

• EXERCISE

  • controlled form of stress that stimulates the body to adapt and increase its resistance to fatigue
• 5 PRINCIPLES IN DESIGNING SAFE AND EFFECTIVE TRAINING PROGRAM:

  1. PRINCIPLE OF OVERLOAD
  2. PRINCIPLE OF PROGRESSION
  3. PRINCIPLE OF SPECIFICITY
  4. PRINCIPLE OF INDIVIDUALITY
  5. PRINCIPLE OF REVERSIBILITY
• PRINCIPLE OF OVERLOAD

  • body must work harder than what it is used to in order for it to adapt
  • exercise acts as a controlled form of stress that stimulates the body to become stronger
  • asks: "how hard?"
• PRINCIPLE OF PROGRESSION

  • body should experience a gradual increase in workload
  • asks: "how soon?"
• • it is recommended that an individual does not increase the workload by more than 10% from the previous week
• PRINCIPLE OF SPECIFICITY

  • body will adapt specifically to the workload it experienced.
  • improvements will be limited to the activities that one is performing
  • highlights the importance of performing a variety of activities to improve overall fitness
• PRINCIPLE OF INDIVIDUALITY

  • no two persons are the same, and their rate of adaptation to the same training program differs
  • emphasizes the need to create an exercise program specific to the individual.
• PRINCIPLE OF REVERSIBILITY

  • adaptation that takes place as a result of training are all reversible
  • if an individual stops exercising, the body gradually returns to its initial fitness level.
• TRAINING PROGRAM

  • set of exercise with corresponding intensity and volume designed to address various fitness components
• TRAINING PRINCIPLES

  • general guidelines that aid in designing safe and effective training programs
• NEED ANALYSIS

  • identifies the demands of your daily activities
• NEED ANALYSIS

  • 1ST STEP: identify your current physical demands
  • 2ND STEP: consider the long term negative effect of your current activities
• GUIDELINES THAT CAN HELP DETERMINING FITNESS GOALS:

  1. WRITE SHORT TERM AND LONG TERM PERFORMANCE GOALS
  2. WRITE SMARTER GOALS
  3. WRITE A FITNESS CONTRACT
• WRITE SHORT TERM AND LONG TERM PERFORMANCE GOALS

  • SHORT TERM
  • something that can be achieved in 6 to 8 weeks
  • LONG TERM
  • something that can be achieved in 6 months or more
  • made of several short term goals that build on each other
• WRITE SMARTER GOALS

  • Set specific and realistic goals for each fitness component rather than general ones
• WRITE A FITNESS CONTRACT

  • FITNESS CONTRACT
  • concrete commitment
  • visual reminder of the goals you have identified
• THE SMARTER METHOD FOR WRITING FITNESS GOALS

  1. SPECIFIC
  2. MEASURABLE
  3. ACHIEVABLE
  4. REALISTIC
  5. TIME
  6. EXCITING
  7. REWARDED
• SPECIFIC

  • what, why, who, when, and how?
  • clearly defined objective
• MEASURABLE

  • objectives should be measurable to truthfully gauge your goal
• ACHIEVABLE

  • goals should be stimulating, neither too comfortable nor too difficult
• REALISTIC

  • goals should be attainable given the resources, effort, and time
• TIME

  • goals must be timely, helpful, and attainable in a period of time
• EXCITING

  • goals must be motivational and encouraging to level up and improve
• REWARDED

  • provide an incentive every time a fitness goal or milestone is achieved
• EXERCISE PROGRAM DESIGN

  • assessment process can provide relevant information on the health risks, physical limitation, and muscle weaknesses
  • preparticipation screening rule out the presence of medical conditions
• COMPONENTS OF THE PREPARTICIPATION SCREENING

  1. PAR Q
  2. HRF TEST BATTERY
  3. MOVEMENT SCREEN
• PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

  • PAR Q
  • purpose: identify the history of chronic medical conditions
  • subjective method of identifying the risk of cardiovascular diseases
  • composed of 7 questions answerable by "yes" or "no"
• HRF TEST BATTERY

  • purpose: evaluate current fitness level
• MOVEMENT SCREEN

  • purpose: evaluate movement instability
• EVALUATING FITNESS LEVEL:

  1. ONE MILE RUN
  2. YMCA BENCH STEP TEST
  3. ONE MINUTE PUSH UP
  4. ONE MINUTE CURL UP
  5. SIT AND REACH
• ONE MILE RUN

  • popular test to assess cardiovascular endurance or aerobic capacity
  • easy to administer, requires minimal equipment and supervision
• YMCA BENCH STEP TEST

  • alternative for one mile run
• ONE MINUTE PUSH UP

  • assess the muscular fitness of the muscles in the upper force
  • goal: to perform the greatest number of correct repetitions in one minute
• ONE MINUTE CURL UP

  • assess the muscular fitness of the muscles in the abdominal area
  • goal: to perform the greatest number of correct repetitions in 1 minute
• SIT AND REACH

  • evaluates the flexibility of the hip and hamstring area
  • goal: to reach forward by bending the trunk
• BODY MASS INDEX

  • evaluate body composition
• WAIST GIRTH

  • assess the relative amount of fat in the abdominal region
• PUSH UP

  • basic exercise that evaluates the strength of the arms and abdominal muscles and flexibility of the shoulder joints
• FITT VP PRINCIPLE

  1. FREQUENCY
  2. INTENSITY
  3. TIME
  4. TYPE
  5. VOLUME
  6. PROGRESSION
• FREQUENCY

  • depends on the fitness level and the type of activity performed
  • beginners should exercise less compared to athletes
  • number of exercise sessions per week