Week Two of Notes
Week Two of Notes KIN 527
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This 2 page Class Notes was uploaded by Xxxxxxx on Sunday January 31, 2016. The Class Notes belongs to KIN 527 at University of New Hampshire taught by Eric Morris in Spring 2016. Since its upload, it has received 13 views. For similar materials see Scientific Foundations of Health and Fitness in Kinesiology at University of New Hampshire.
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Date Created: 01/31/16
Scientiﬁc Foundations of Health and Fitness▯ Week two and Chapter two notes▯ ▯ ▯ General Principles of Exercise for Health and Fitness▯ ▯ • Overload Principle: A basic Principle of physical conditioning that states that in order to improve physical ﬁtness, the body or speciﬁc muscles must be stressed (for example; a muscle working against a heavier load than normal, increasing the duration of a muscle workout, or increasing a muscular/joint range of motion.)▯ Principle of Progression: an extension of the overload principle; A principle of training where • the overload should be increased steadily and gradually during the course of a physical ﬁtness program.▯ • Ten Percent Rule: The training intensity or duration of exercise should be increased by more than 10% a week. (I.E. for week one, if you run for 20 minutes, week two you should run for 22 minutes— because 20 x 0.1 = 22)▯ • Maintenance Program: Exercising to sustain a desired level of physical ﬁtness (therefore you should not increase your workouts.)▯ • Principle of Speciﬁcity: the effort of exercise training is speciﬁc to those muscles involved in the activity. (Leg curls don't affect the arms. Strength training does not mean endurance.)▯ • Principle of Recuperation: The body requires recovery periods between exercise training sessions to adapt to the exercise stress. Therefore, a period of rest is essential for achieving maximal beneﬁt from exercise.▯ • Overtraining: Failure to get enough rest between exercise training sessions. This causes chronic fatigue and or injury.▯ Principle of Reversibility: loss of ﬁtness due to inactivity. Strength loss is slower than • endurance loss.▯ • Exercise Prescription: individualized amount of exercise that will effectivity promote physical ﬁtness for a given person based on their health, age, ﬁtness status, muscloskeletal condition, and body composition.▯ • Workout: primary conditioning period. (frequency, intensity, duration—time; FIT principle)▯ • Mode of Exercise: speciﬁc type of exercise to be performed▯ • Physical Activity Categories▯ • High Impact - high impact on bones▯ • Low Impact - low impact on bones▯ • Warm Up: Brief (5-15 minutes) period of exercise that precedes workout. This includes: light calisthenics, low intensity form of the exercise, or stretching. The purpose is to elevate muscle temperature and increase the blood ﬂow to those muscles.▯ • Frequency of Exercise: number of times week one exercises (3-5 times a week is the best)▯ • Intensity of Exercise: amount of physiological stress or overload placed on the body during exercise.▯ • Duration of Exercise: amount of time invested in performing exercise.▯ • Cool-Down: 5-15 minutes of low intensity exercise after primary conditioning “warm-down”▯ • Threshold for Health Beneﬁts: Minimum level of physical activity required to achieve some of the health beneﬁts of exercise. 30-60 minutes, 3-5 times a week, at a moderate-high intensity.▯ ▯ ▯ Risk of Infection Vs. Workout High A45ve Average n i c n f30erage o i R Be15w Average Sedentary Moderate High Very High Exercise (Best) FIT Chart F 3-5 x per week I moderate T 30 min ▯
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