1. General Principles of Exercise for Health and Fitness
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2. Learning Objectives
Understand the overload principle, principle of progression, specificity of exercise, principle of recuperation, and reversibility of training effects
Outline the physiological effects of a warm-up and cool-down
Identify the general principles of an exercise prescription
Understand the concepts of progression and maintenance of exercise training
Explain the importance of individualizing the workout
Understand what is required to reach the threshold for health benefits
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3. Principles of Exercise Training
Overload principle
Principle of progression
Specificity of exercise
Principle of recuperation
Reversibility of training effects
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4. Overload Principle
Overload is the major component of all conditioning programs
To improve fitness, the muscular and cardiorespiratory systems of the body must be stressed
Overload is achieved by increasing
Intensity of exercise - low, moderate, vigorous
Duration of exercise - time
Examples of overload via duration include
Working a muscle longer by increasing the number of repetitions
Holding a stretch for a longer period of time, or stretching the muscle to a longer length
Overload does NOT mean engaging in painful or exhausting workouts
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5. Overload Principle
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6. Principle of Progression
An extension of the overload principle
Overload is increased gradually over the course of an exercise program
Slow, gradual overload increase first 4–6 weeks of a program (starter phase)
Steady, progressive overload increase next 18–20 weeks
Once desired fitness level is achieved, develop a maintenance program to sustain the benefits
Ten percent rule: a common-sense guideline to improve physical fitness without injury
Training intensity or exercise duration should be increased by no more than 10% a week
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7. Principle of Progression
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8. Principle of Specificity
States that exercise training effect is specific to those muscles involved in the activity
Underscores the importance of varied exercises and overall fitness improvement
Determines the types of adaptations that occur within muscles that undergo exercise
E.g., strength training via free weights will not significantly improve endurance
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9. Principle of Recuperation
Recovery periods between exercise sessions allow adaptation to exercise stress
24 hours of rest is essential for achieving maximal benefits from exercise
Failure to rest can lead to a fatigue syndrome known as overtraining
Overtraining can lead to injuries or chronic fatigue
To remedy overtraining, increase the period of rest between sessions, or reduce the intensity of the workouts, or both
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10. Principle of Recuperation
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11. Principle of Reversibility
The loss of fitness due to inactivity
Going too long between exercise sessions, or having an inconsistent routine
The speed at which fitness is lost depends on the nature of the exercise
Stopping strength training will result in slow, gradual loss of muscular strength
Stopping endurance-related exercise results in relatively swift loss of muscular endurance
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12. Principle of Reversibility
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13. Exercise Prescription
For each person, there is a correct "dose" of exercise, tailored to meet their individual needs
Based on general health, age, current fitness level, musculoskeletal condition, and body composition
Exercise Prescriptions include
Setting fitness goals (short-term and long-term)
Mode of exercise
Warm-up
Primary conditioning period (the workout)
Cool-down
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14. Setting Fitness Goals Establish short-term and long-term fitness goals
Visualize goals to increase motivation
Achieve goals to improve self-esteem and provide incentive for lifetime commitment to exercise
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15. Mode of Exercise The specific type of exercise to be performed
Can be classified by
High-impact exercises (puts more stress on joints)
Low-impact exercises (less stress on joints)
Due to the high correlation between high-impact exercise and injury, low-impact modes are usually recommended for fitness beginners
Examples of high-impact activities are
Running, basketball, some types of aerobic dance
Examples of low-impact activities are
Walking, cycling, swimming
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16. Warm-Up A brief period of exercise that precedes a workout
Usually light calisthenics or low-intensity exercises
Often includes stretching
Designed to elevate muscle temperature and increase blood flow to targeted muscles
Reduces potential strain on the heart that would result from rapidly engaging in heavy exercise
May reduce the risk of muscle and tendon injuries
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17. The Workout (Primary Conditioning Period)
Major components are frequency, intensity, and time/duration, known
as the FIT principle
Frequency = number of times per week you exercise
Recommended 3–5 times per week
Intensity = amount of physiological stress (overload) placed on the body
Methods of measurement include heart rate, counting repetitions, or degree of tension in a stretch
Time/duration = length of time actually performing exercise
Does not include warm-up or cool-down
30 minutes per exercise session (at 3+ sessions per week) is minimum time necessary to improve fitness
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18. The Workout (Primary Conditioning Period)
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19. Cool-Down
A 5–15 minute period of low-intensity exercise immediately following the workout
Lowers body temperature, and allows blood to return from the muscles to the heart
Failure to redistribute the blood after intense exercising may cause fainting or lightheadedness
Best method is to do low-intensity exercises using the same muscle groups used in the workout
Example of a cool-down exercise: slow walking following a running workout
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20. Personalizing Your Workout
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21. How Much Exercise Is Enough?
Threshold for health benefits: the minimum level of exercise required to achieve significant health benefits
Most fitness experts agree on this formula to exceed the threshold for health benefits and reduce all causes of death:
30–60 minutes of moderate-to-high intensity exercise performed 3–5 days per week
Current public health recommendations are lower, recommending a minimum of 30 minutes of moderate-intensity activity daily, although this dose of exercise may not be adequate to prevent weight gain
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22. Relationship Between Physical Activity and Improved Health Benefits
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23. Removing Barriers to Physical Activity
Four major barriers contribute to low levels of exercise
Lack of time
Social and environmental influences
Inadequate resources
Lack of motivation/commitment
Most important barrier to establishing regular exercise program
Lab 2.4 can assist you identifying/overcoming personal barriers
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24. Summary
The overload principle is the most important principle of exercise training
The principle of progression, specificity of exercise, principle of recuperation, and reversibility of training effects also play key roles in developing physical fitness
Components of an exercise prescription include fitness goals, mode of activity, warm-up, workout, and cool-down
All exercise programs should be individually tailored, and should consider a person's age, overall health, current fitness level, musculoskeletal condition and body composition
The threshold for health benefits is the minimum activity level required to achieve significant health benefits
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