HPER 1070 Training Principles Dr. Ayers

Review Terminology: Pair/Share Anatomy: upper & lower major muscles FitFacts: so what? Fitness testing: now what?

Basic Principles Overload principle Progression principle Stressing a body system beyond normal Progression principle Applying an overload in a gradual manner Specificity principle Specific adaptation to the imposed demand Regularity principle Training adaptations are reversible or transient Individuality principle Person’s response to training depends on a number of factors

Applying Basic Principles Exercise prescription: designing an individualized physical activity program to enhance fitness, reduce risk factors for disease, and ensure participant safety FITT guidelines Frequency: How often Intensity: How hard Time: How long Type: What kind

FULL RANGE OF MOTION Cautions: psychological and physical readiness for instruction necessary resistance training should be part of a comprehensive fitness program adequate supervision proper technique and safety for each lift machines that are not designed for children warm-up and cool-down concentric, eccentric contractions FULL RANGE OF MOTION medical evaluation prior

Benefits: increased muscular strength, power, endurance improvement in anaerobic & aerobic fitness (circuit training) improved sports performance prevention of musculoskeletal injury reduced risk of fractures in adulthood good for bone development increasing bone strength and growth, improves blood lipid profile, body composition (%fat, cholesterol) mental health and well-being positive attitude toward lifetime physical activity.

Summary Training Principles Anatomy Find a friend Find another friend Overload, progression, specificity, regularity, indivuality Role of F.I.T.T. in program development Anatomy Find another friend Major muscle groups: 1 does upper, friend does lower

Next Class Elementary resistance training Ch. 6 SMART goal Quiz