General Principles of Exercise for Health and Fitness
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Learning Objectives
Understand the overload principle, principle of
progression, specificity of exercise, principle of recuperation, and reversibility of training effects Outline the physiological effects of a warm-up and cool- down Identify the general principles of an exercise prescription Understand the concepts of progression and maintenance of exercise training Explain the importance of individualizing the workout Understand what is required to reach the threshold for health benefits
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Principles of Exercise Training
Overload principle
Principle of progression
Specificity of exercise
Principle of recuperation
Reversibility of training effects
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Overload Principle
Overload is the major component of all conditioning
programs To improve fitness, the muscular and cardiorespiratory systems of the body must be stressed Overload is achieved by increasing Intensity of exercise - low, moderate, vigorous Duration of exercise - time Examples of overload via duration include Working a muscle longer by increasing the number of repetitions Holding a stretch for a longer period of time, or stretching the muscle to a longer length Overload does NOT mean engaging in painful or exhausting workouts 2014 Pearson Education, Inc. Overload Principle
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Principle of Progression
An extension of the overload principle
Overload is increased gradually over the course of an exercise program Slow, gradual overload increase first 46 weeks of a program (starter phase) Steady, progressive overload increase next 1820 weeks Once desired fitness level is achieved, develop a maintenance program to sustain the benefits
Ten percent rule: a common-sense guideline to improve
physical fitness without injury Training intensity or exercise duration should be increased by no more than 10% a week 2014 Pearson Education, Inc. Principle of Progression
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Principle of Specificity
States that exercise training effect is specific to
those muscles involved in the activity Underscores the importance of varied exercises and overall fitness improvement Determines the types of adaptations that occur within muscles that undergo exercise E.g., strength training via free weights will not significantly improve endurance
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Principle of Recuperation
Recovery periods between exercise sessions
allow adaptation to exercise stress 24 hours of rest is essential for achieving maximal benefits from exercise Failure to rest can lead to a fatigue syndrome known as overtraining Overtraining can lead to injuries or chronic fatigue To remedy overtraining, increase the period of rest between sessions, or reduce the intensity of the workouts, or both 2014 Pearson Education, Inc. Principle of Recuperation
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Principle of Reversibility
The loss of fitness due to inactivity
Going too long between exercise sessions, or having an inconsistent routine The speed at which fitness is lost depends on the nature of the exercise Stopping strength training will result in slow, gradual loss of muscular strength Stopping endurance-related exercise results in relatively swift loss of muscular endurance
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Principle of Reversibility
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Exercise Prescription
For each person, there is a correct "dose" of
exercise, tailored to meet their individual needs Based on general health, age, current fitness level, musculoskeletal condition, and body composition Exercise Prescriptions include Setting fitness goals (short-term and long- term) Mode of exercise Warm-up Primary conditioning period (the workout) Cool-down 2014 Pearson Education, Inc. Setting Fitness Goals
Establish short-term and long-term fitness goals
Visualize goals to increase motivation Achieve goals to improve self-esteem and provide incentive for lifetime commitment to exercise
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Mode of Exercise
The specific type of exercise to be performed
Can be classified by High-impact exercises (puts more stress on joints) Low-impact exercises (less stress on joints)
Due to the high correlation between high-impact exercise
and injury, low-impact modes are usually recommended for fitness beginners
Examples of high-impact activities are
Running, basketball, some types of aerobic dance Examples of low-impact activities are Walking, cycling, swimming 2014 Pearson Education, Inc. Warm-Up
A brief period of exercise that precedes a
workout Usually light calisthenics or low-intensity exercises Often includes stretching Designed to elevate muscle temperature and increase blood flow to targeted muscles Reduces potential strain on the heart that would result from rapidly engaging in heavy exercise May reduce the risk of muscle and tendon injuries
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The Workout (Primary Conditioning Period)
Major components are frequency, intensity, and time/duration, known
as the FIT principle
Frequency = number of times per week you exercise
Recommended 35 times per week
Intensity = amount of physiological stress (overload) placed on the
body Methods of measurement include heart rate, counting repetitions, or degree of tension in a stretch
Time/duration = length of time actually performing exercise
Does not include warm-up or cool-down 30 minutes per exercise session (at 3+ sessions per week) is minimum time necessary to improve fitness 2014 Pearson Education, Inc. The Workout (Primary Conditioning Period)
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Cool-Down
A 515 minute period of low-intensity exercise
immediately following the workout
Lowers body temperature, and allows blood to return
from the muscles to the heart
Failure to redistribute the blood after intense exercising
may cause fainting or lightheadedness
Best method is to do low-intensity exercises using the
same muscle groups used in the workout
Example of a cool-down exercise: slow walking following
a running workout 2014 Pearson Education, Inc. Personalizing Your Workout
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How Much Exercise Is Enough?
Threshold for health benefits: the minimum level of
exercise required to achieve significant health benefits
Most fitness experts agree on this formula to exceed the
threshold for health benefits and reduce all causes of death: 3060 minutes of moderate-to-high intensity exercise performed 35 days per week
Current public health recommendations are lower,
recommending a minimum of 30 minutes of moderate- intensity activity daily, although this dose of exercise may not be adequate to prevent weight gain 2014 Pearson Education, Inc. Relationship Between Physical Activity and Improved Health Benefits
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Removing Barriers to Physical Activity
Four major barriers contribute to low levels of
exercise Lack of time Social and environmental influences Inadequate resources Lack of motivation/commitment Most important barrier to establishing regular exercise program Lab 2.4 can assist you identifying/overcoming personal barriers
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Summary
The overload principle is the most important principle of
exercise training The principle of progression, specificity of exercise, principle of recuperation, and reversibility of training effects also play key roles in developing physical fitness Components of an exercise prescription include fitness goals, mode of activity, warm-up, workout, and cool- down All exercise programs should be individually tailored, and should consider a person's age, overall health, current fitness level, musculoskeletal condition and body composition The threshold for health benefits is the minimum activity level required to achieve significant health benefits 2014 Pearson Education, Inc.