Principles of Exercise

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Principles of Exercise
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Overload

• Definition To improve fitness is to exercise
  more than normal by placing a greater load or
  stress on the body.
• Increasing intensity e.g. heavier weights or
  faster running.
• Increasing frequency, i.e. train more often but
  not more intensely.
• Increasing duration, i.e. each training
• session is made longer.

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Progression

• Definition Doing more work over time, as you get
  stronger.
• Start slowly.
• Increase exercise gradually.
• Cardiovascular activities Go faster and/or
  further.
• Strength training
• Increase the resistance, e.g. adding 10 more
  pounds to the barbell
• Increase the number of repetitions with a
  particular weight
• Increase the number of sets of the exercise

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Frequency

• Definition How often a person should exercise
  to improve his/her fitness
• 3-5 days/ week for cardiovascular exercise
• 2-3 days/week for strength training
• 3-5 days/week for flexibility

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Intensity

• Definition How hard a person should exercise to
  improve his/her fitness.
• Cardiovascular fitness
• Moderate 50-65 of your maximum heart rate
• Vigorous 65-85 of your maximum heart rate
• Strength training
• The amount of weight to be used should be based
  on a percentage of the maximum amount of weight
  that can be lifted one time.
• Number of reps to do should be based on the
  percentage of your maximum strength.
• 60 - 17 reps 75 - 10 reps 90 - 5 reps
• 65 - 14 reps 80 - 8 reps 95 - 3 reps
• 70 - 12 reps 85 - 6 reps 100 - 1 rep

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Time/Duration

• Definition How long a person should exercise to
  improve his/her fitness
• Cardiovascular activities A minimum of 20
  minutes
• Flexibility Hold each stretch for 10-30
  seconds.
• Strength A minimum of one set of 12 repetitions
  for each area.

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Specificity

• Definition Whatever training you engage in, it
  should be specific to the activity in which you
  are planning to compete.
• Training must be done to develop specific parts
  of the body.
• Training must be done to develop a specific
  fitness level.
• Training must be specific to your individual
  abilities.

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Aerobic Activities

• Definition Meaning "with oxygen," refers to
  physical exercise to improve cardio respiratory
  endurance.
• Maintain sufficient levels of oxygen while
  exercising.
• Must be able to exercise continuously for an
  extended period of time (20-45 minutes).
• Involves large muscle groups.
• Maintain exercise at a moderate level, a level at
  which you can carry on a conversation.

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Examples

• Jogging
• Cycling
• Swimming
• Cross country skiing
• Rowing
• Hiking
• In-line skating
• Snow shoeing
• Ice skating

• Brisk walking
• Rope jumping
• Ice skating
• Dance
• Kick-boxing
• Some competitive games Basketball, soccer,
  water polo, singles tennis, racquetball or
  handball, ultimate Frisbee
• Martial arts

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Anaerobic Activities

• Definition Meaning without oxygen, refers to
  activities that strengthen the muscles
• Not able to maintain sufficient levels of oxygen
  while exercising
• Activities that are short in duration (less than
  3 minutes)
• Involves starting and stopping
• Activities done at a very high intensity

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Examples

• Sprints
• Weight lifting
• Football
• Volleyball
• Gymnastics
• Wrestling
• Tennis
• Softball
• Baseball

• Downhill skiing
• Snowboarding
• Calisthenics push ups, sit ups
• Bowling
• Dodge ball
• Kickball
• Doubles tennis, racquetball, or handball