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Beginning A Health-Related Fitness Program Chapter 3

Beginning A Health-Related Fitness Program Chapter 3. Identify strengths and weaknesses through physical assessments Establish goals Select appropriate activities Develop and exercise prescription. Basic Training Principles Adaptation Overload Progressive Overload Reversibility (Disuse)

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Beginning A Health-Related Fitness Program Chapter 3

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  1. Beginning A Health-Related Fitness ProgramChapter 3 • Identify strengths and weaknesses through physical assessments • Establish goals • Select appropriate activities • Develop and exercise prescription

  2. Basic Training Principles Adaptation Overload Progressive Overload Reversibility (Disuse) Consistency Specificity Individuality Hard and Easy Safety The Rules of the Body and the It’s Response to Physical Activity

  3. Adaptation • The body will “adapt” to increased work loads • Physically “stress”the body to attain a higher level of fitness • Within a certain range • On a regular basis (consistency)

  4. Overload (Going beyond the comfort zone) • Overload • Frequency • Duration • Intensity (save for last) • Progressive Overload • States that the training intensity should be progressively increased.

  5. Reversibility (Disuse) • Use it or lose it

  6. Consistency • 3 to 5 times per week (alternate days)

  7. Specificity • Body adapts specifically to the type of training • How does one “train” to become a faster runner?

  8. Individuality • No two people are alike • Adaptations will vary • Goals and fitness levels will vary • Choose enjoyable activities

  9. Hard and Easy • One or two days of “hard” training should be followed by and easy day of training • Occasionally, take a day OFF!

  10. Safety • Walk and jog “against” traffic • Bike “with” traffic • Wear bike helmet • Other

  11. Three Basic Elements of a Daily Exercise Session • Warm-up • Work-out • Cool-down

  12. Warm-up • 10 -15 minutes • First part: • Total body activity at low intensity • Slowly elevate HR and BP • 6-7 minutes • Second part: • Stretching • 6 –7 minutes

  13. Workout • 20 to 30 minutes minimum • 20 to 60 minutes • More that 60 minutes?

  14. Cool-down • 5 to 10 minutes • Slowly allow HR and BP to return to normal • Light aerobics and stretching • Fatigued muscles tend to shorten • Prevents blood pooling

  15. Blood Pooling • Occurs when activity is abruptly stopped • Results from slowed re-distribution of blood after exercise • May cause additional stress on the heart resulting in: • Cardiac abnormalities and arrhythmias • May cause dizziness or faintness or light- headedness

  16. Over-training

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