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Health Notes

2/23/2012 9:16:00 AM

Shake Weight Positive Claims o Uses research from biomedical industries to justify the use of the product o 100% refund to prove that the product is very good o 6 minutes compared to 42 o Increase Tone, size, definition o Good for loosing fat due to the law of inertia o You cant gain muscle but u can lose muscle Negative Claims No work for the chest, legs etc Its not going to work Its not going to work on a normal person Too good to be true The long way is better than the short way They dont event mention diets Always looking for ways to make it easy when thats not the case o Need a variety of workouts to be fit o o o o o o o o You are supposed to work the larger muscles before the smaller ones How do you increase muscle mass? You want to a progressive overload, more protein in your diet. High weights with low reps

Principles of Training 23 February, 2012

Principles of Training

Kaushik Satish

Exercise Science Ch. 13 pg. 187 Answer the following questions on a separate page. 1) What is training? List the 2 most critical factors that need to be considered when planning training. Training is a vehicle by which the human body is made more efficient. Objective and physical attributes are the two most critical factors that need to be considered when planning training. 2) List and briefly describe each step in the FITT principle. Include the general recommendations for cardio for each step. Frequency Its is better to exercise a few times a week for many consecutive months rather than to embark on a vigorous 7 day program for a couple of weeks followed by inactivity. Intensity- The best way to find out the intensity of training is to undergo a laboratory test. It can also be determined by utilizing a basic assumption that is well recognised in the physiological community- the heart rate ( HR ) has a linear function wth exercise intensity. Type The extent to which an athlete uses the 3 basic energy systems of the body determines his or her training needs, and depending on the needs of the athlete, the prescription for exercise will be either aerobic or anaerobic.

Time If an exercise is not mainlined for long enough, it will not do the body much good physiologically. 3) Compare one repetition max (1RM) with repetition max. One repetition max is the maximal amount of weight an individual can lift for one repetition

Repetition maximum is the less taxing variation that requires an individual to complete a higher number of repetitions until they can no longer perform that particular exercise. 4) Describe the process you would go through to find your 10RM for bench press and how you would estimate your 1RM from this information. The process is to calculate your one repetition maximm or your multiple repetition maximum ( eg. Lifting a weight eight or ten times maximally equals a 8RM or 10RM respectively. ) 5) Name and briefly describe the 3 energy systems. (source of energy, duration, intensity) The Anaerobic Alactic System: This is the system from which the body gets most of its energy for quick bursts of about 10 seconds or less. The Anaerobic Lactic System: This energy system is fuelled by glucose and glycogen, which the body relies upon for energy in bursts from between 10 seconds and 2 minutes, with a peak output of about 30 seconds.

The Aerobic System: Supplies the body with the energy for long term steady exercise such as jogging, walking, long distance cycling and other endurance exercises. 6) Discuss energy systems to describe how training for soccer would differ from hockey training. Why would they differ? For hockey you would need constant long term energy to keep skating on the ice and to score goals you would need the Anerobic Alactic System.

While for Soccer, the constant need to speed up and slow down would need the anaerobic lactic system to help get those bursts of energy and the aerobic system is also used to be in constant longterm motion. Define the following principles Overload- In order for physiological change to occur the human body must be subjected to greater stresses than the ones to which it is accustomed Progression- In order for the overall- or absolute- effect of training to progress, an athlete must be subjected to greater and greater overloads over time. Specificity- In order for specific outcomes to occur, training exercises must be specific to those outcomes. Individual Differences- Rests on that every athlete has a different physical and psychological makeup, which means that every athlete will have different needs when it comes to training Reversibility- When a muscle or a muscle group has undergone a period of training and then has that training effect removed, the muscle will over a period of time begin to lose benefits the training brought to it in the first place. Diminishing returns- Based on the fact that a persons training gains will reflect that persons prior level of training

2/23/2012 9:16:00 AM