Exercise Science Principles of Exercise Science Bell Work

Exercise Science Principles of Exercise Science

Bell Work • http: //www. caronefitness. com/mastercourses/acfmastercss/running _7_12_css/documents/2_2 principlesofexercise. pdf • Visit link off Web site and summarize what you have read. It needs to be two paragraphs. Each paragraph needs 5 sentences.

Standard 24) Summarize information from professional journals, websites, and organizations that have developed position papers or reports surrounding the training principles listed below. In the summary, identify how each principle can be incorporated into the F. I. T. T. principle covered earlier in the course in order to develop an optimal exercise plan for clients who are currently not involved with exercise. a. Goal Setting/Reality principle b. Inherent Ability principle c. Intrinsic Motivation principle d. Client Education Model principle e. Physical Assessment principle f. Overload/Progressive principle g. Specificity principle h. Trainability principle i. Periodization principle j. Overtraining principle k. Detraining principle

Objectives • Identify Exercise Principles

Goal – Setting Principle – Create SMART GOALS • The goal setting/reality principle involves setting realistic and obtainable goals for your clients based on their needs [health/ fitness, medicine, athletics, or rehabilitation]

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Inherent Ability Principle The impact that genetics plays in developing your clients health/fitness and athletic ability

Intrinsic Motivation Principle Intrinsic motivation refers to behavior that is driven by internal rewards. In other words, the motivation to engage in a behavior arises from within the individual because it is naturally satisfying to you.

Client Education Model Principle • Need to encourage clients to become better educated about their own health, fitness, medicine, athletics and rehabilitation issues.

Physical Assessment principle • Need to evaluate the physical abilities of your clients based on their goals and needs before you design a program

Overload/Progressive Principle • In order to improve, athletes must continually work harder as their bodies adjust to existing workouts. Overloading also plays a role in skill learning. • For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. • must increase stimulus to maintain overload

Specificity Principle • Specificity is the principle of training that states that training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Training must also progress from general conditioning to specific training and skills for the sport or activity. You must perform the skill in order to get better at it. • The application of the SAID (Specific Adaptation Imposed Demands) Principle is essential in this type of training. Training programs are tailored to the exact demands of the sport, the position played, and the individual needs of the athlete.

Trainability Principle • A basic principle of training that states that the more fully a person is trained with respect to a given fitness component, the less there remains of that component to be trained in the future. Therefore, benefits are more easily obtained during the early stages of training than later. • law of diminishing returns, as training increases, improvements decrease

Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance

Overtraining principle Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercising faster than their body can repair the damage. . Overtraining is also known as chronic fatigue, burnout and overstress in athletes.

De-Training/Reversibility • De-training is a de-conditioning process that affects performance due to the reduction in physiological capacity. During this period there is a loss of physiological adaptations associated with the training effect. • Most training benefits are lost within a short period of stopping training. • Most of the beneficial effects of training return to normal levels with 4 -8 weeks dependent on the individual. For an athlete detraining takes place out of season when the frequency, intensity and volume or sessions are reduced.

The FITT Principle • F: Frequency is the number of times you exercise each week. I: Intensity is how hard you are working while you are exercising. (The effort you put forth. ) • T: Time is the total amount of time that is spent exercising in one session. T: Type is the type of exercise you are doing—cardio or resistance training. Aerobic or anaerobic exercise.

The FITT Principle • The FITT principle provides a framework you can follow for developing an effective exercise program. • This principle allows you to design a routine that ensures that you are going to achieve a high level of physical fitness by including all the necessary components of fitness. • You are more likely to benefit from exercise if it is designed to meet specific goals and includes at least the minimum amount of recommended exercise.

FITT Principle • This is one of the most fundamental training principles. When applied systematically to a training program it ensures that each part is developed in tune with the development of fitness and skill levels. General guidelines are available from the American College of Sports Medicine.

The FITT Principle Applied to Health. Related Components of Fitness Copyright © 2010 Pearson Education, Inc.

Video • https: //www. youtube. com/watch? v=e. Ncxt. SF 2 -Ac Specificity Progression Overload Reversibility (Detraining) FITT

Assignment • Write down all the principles • Define and give a real-world example of how you would apply it in your personal life or in the life of a client.