Scientific process:
- observation of phenomena: hypotheses
- experimentation: hypotheses are supported or refuted
- hypotheses not refuted are accepted as scientific theory
Scientific theory represents the _____ _____ knowledge.
currently available
______ of evidence is not _______ of absence.
- absence
- evidence
Delorme method:
- for resistance exercise
- 3 sets of 10
- most commonly studied combinations of sets and reps
- research supporting efficacy of 3x10 does not exclude other combinations from being as or more effective
Optimum repetitions per set?
4-8 RM
Optimum sets for untrained:
3-4
Optimum sets for trained:
4-5
When stimuli disrupt homeostasis, organism _____ to imposed stimuli.
adapts
Diminishing returns:
with adaptation, same stimulus elicits smaller disruption in homeostasis
Accommodation:
over time, previously applied stimuli no longer disrupt homeostasis
Progression:
- continued adaptation requires progression of stimulus
- FITT
Progression (frequency):
increase exercise sessions/week
Progression (intensity):
increase resistance, speed etc.
Progression (type):
change exercise modality
Progression (time):
increase volume (number of sets, repetitions, distance etc.)
Physiologic ceiling:
- max frequency/intensity/volume that can be tolerated by an individual
- increasing frequency/intensity/volume is not effective
With training, individuals approach their ____ ____.
physiologic ceiling
Strength increase in untrained (novice):
40%
Strength increase in moderately trained (< 6 months):
20%
Strength increase in trained/intermediate (>6 months):
16%
Strength increase in advanced (multiple years of training):
10%
Strength increase in elite (highly trained; typically athletes):
2%
Progression: manipulate all FITT variables in _____ _____.
systematic manner
Apply ____ _____ to individual to elicit continued adaptation over time.
varied stimuli
