Video Presentation Notes-5

FITT/Overload:

Exercise prescription - Breakdown of how often you workout, how hard you workout and the length of time for each session along with the type of activity being performed. 

Overload principle - in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts.

Talk test - the harder you work, the more breathless you become and the harder it is to talk.

Frequency - how many days

Time - how long

Intensity - how hard

Type - exercises chosen


Specificity:

Definition - Overload a component and you will see increases in that component only

Goal Recommendations:

1.Simple, specific and realistic

2.Be flexible

3.Seek help in reaching goals

4.Monitor your progress

5.Be Positive and reward yourself

Record keeping keeps track of your progress and serves as a motivator to reach your goals.

Activity type affects your fitness level based solely upon what you are working.  Cardio - stronger heart muscle, low HR...Weights - bench press- stronger Pectoralis muscles

 

Progression:

Definition - As fitness levels increase so do the factors in your FITT

A training plateau causes you to see no increase in fitness results.

Progression is solely determined by ones motivation.  Those unmotivated will have declining or plateau fitness results versus someone who is consistent.

Overtraining can cause, muscle soreness, insomnia, elevated resting heart rate, injury and poor performance.

 

Warm Up/Workout/Cool Down:

Definition - increase in blood flow due to a cardiovascular light workout

Warm Ups aid in injury prevention, and proper blood flow to supporting muscles needed to workout.

Two Phases of Active Warm Up:

1.  Joint Mobility

2.  Pulse Raiser

Warm Ups are dynamic exercises where cool downs are static exercises.