What are the 4 general principles of physiological conditioning?
- overload principle
- specificity principle
- individual differences principle
- principle of reversibility
Explain: specificity principle
- Specific exercise elicits specific adaptations that create specific training effects (example: benching to improve your bench press); you can be fit to play soccer but not fit to do long jump!
Explain: individual differences principle
Everyone starts from somewhere and improves at different rates and because everyone is unique, each person experiences a different response to an exercise program. Training programs must meet individual needs and capacities of each participant.
Explain: principle of reversibility
The athlete can lose the effects of training when they stop, and can gain the effects when they begin to train again. Sometimes, rest is not the best solution
Define: modality
- mode of exercise
Explain the overload principle
The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts.
Do you understand figure 2.1 on the overload principle?
- see google doc
Fill in the blank: increased activity can improve your health. It may not improve your __________ much though. To improve ________ _______ you need to raise heart rate considerably.
- cardiorespiratory fitness
- cardiovascular fitness
What is the ideal amount of times/week for:
- aerobic conditioning
- muscular strength/endurance conditioning
- 3+ times per week
- 2+ times per week
Can you understand the health benefits and volume of physical activity relationship shown in figure 1-3?
- see google doc
In relation to exercise, how can you get an upper respiratory infection?
- Too much exercise! (very rarely shown in people doing moderate exercises! usually only elite athletes)
Can you understand figure 2.2 on the individual differences principle study?
- see google doc; basically, the more intensely you are able to train, the more you will see results. The low intensity group (LALI) had the most amount of non responders (people who did not improve their VO2 max) after 24 weeks of training vs the high intensity group (HAHI) which had no non responders after 24 weeks.
Quiz yourself; Chapter end question: Figure 2.2 is a great example of which two principles of physiological conditioning? - overload and specificity - overload and individual differences - overload and reversibility - specificity and reversibility - individual differences and specificity
- overload and individual differences
Quiz yourself; Chapter end question: Which of these is not a general principle of physiological conditioning discussed in chapter 2?
- overload
- progression
- specificity
- individual differences
- reversibility
- progression
