Transcript 1. Principles of Exercise

Principles of Exercise
Ch. 4
The Ideal Exercise Program
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Story of Maya
Cardiorespiratory Endurance
The foundation of a complete program
 At least one aerobic act. 20-30 min of
uninterrupted exercise
 Activities include (walking, jogging, running,
cycling, lap swimming, aerobic dance) or sports
such as soccer, hockey, rugby, lacrosse, b-ball.
 These activities can help prevent HD and other
disorders and can also contribute heavily to fat &
weight loss or maintenance
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The Ideal Exercise Program
(cont.)
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Body Composition
Aerobic exercise burns more calories than other
exercises because it allows you to exercise for
longer periods of time than activities requiring a
higher intensity.
 Key to fat loss is volume, not intensity
 Fat cells shrink when calories are burned through
exercise
 To lose weight and/or reduce body fat you need
(1) to reduce your caloric intake (2) do daily aerobic
exercise (3) to add muscle through resistance
training to increase metabolism
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Flexibility, Muscular Strength, and
Muscular Endurance
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Improved flexibility = reduce the likeliness of
injuries
Strength training = increase strength and size of
muscle, increase in metabolic rate
Improved Muscular Endurance = increases
stamina
Adult and Elderly population benefit from:
improved posture, strength, balance, and
reaction time.
Fitness Concepts
Preconditioning Program – progress
slowly, reduce muscle soreness
 PRE principle – gradually overload one of
the body’s systems and it will develop
additional capacity. Guidelines include:
Keep exercise sufficiently strenuous, Allow
sufficient time for recovery, Conduct your
next workout within 24-48 hrs.
*Refer to figure 4.1
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FIT Principle
Frequency – 5 or more days per week
 Intensity – At or above your target HR
 Time – 30 minutes of exercise
• These guidelines are to be used to receive
the health-related benefits of exercise.
* Now complete Lab 4.2
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Principle of Specificity
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The muscles and energy systems being
trained must be specific to the sport.
A specific activity that closely simulates
the movement of the sport for which you
are training provides the most transfer.
Alternate Light and Heavy
Workouts
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Reduces the risk of injury, provides
serveral emotionally relaxing workouts per
week , and allows the body time to
recover.