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sedentary living is more dangerous than beginning a sensible and gradual exercise program
without medical clearance
definition of training:
Stimulus
volume or intensity or different exercise (inverse relationship between volume and intensity)
new exercise is also a stimulus
a stimulus change produces overload
stimulus is a challenge to the body
a stimulus change (overload) forces the body to adapt
Training Process
Stimulate-Adapt-Regenerate-Re-stimulate
Adaptation in 2 weeks or 6 workouts
Most common training phase length is 3 weeks (2 weeks of work, 1 week of active recovery)
first 2 weeks, stimulate & adapt,
third week, regeneration
fourth week, new stimulus
Adaptation
PA = elevated HR; because of training eventual a decrease in work HR and RHR will occur
due to adaptation
Example: strength training = body adapting increasing strength and muscle x-sectional area; can lift
more weight for the same reps
"The adaption process is the result of a constant alteration between stimulation and
compensation, between work and regeneration" (Bompa (1994), pg. 17)
intermediate/advanced - 3 weeks
beginner - 4 weeks (not used to training, gives them more time to adapt), 3 weeks of work, 1
week of active recovery
beginner 16 weeks, 4 sets of 4 week cycles, then kick into 3 week cycles
How can a training load that is the same as week 1 be considered medium in week 2 and hard
in week 3?
cumulative fatigue. After week 1 there is some fatigue that you have to work through week 2.
Nothing has changed but your fatigue level is higher so everything feels much harder.
rests within the week, breaks after the exercises. (one week of full active recovery), for the
other active recoveries, only mini-ones (one day out of every week, considered "off days")
Principle Overload
Greater overload = greater gain provided the body is able to adapt to the load
Over Reaching
Principles of Training
overtraining: performance decrease becomes more severe unless addressed (decreases loading by
decreasing volume and decreasing intensity, and increase rest)
sympathetic overtraining: speed, strength, and power oriented activities (intensity)
parasympathetic overtraining: endurance activities (volume)
overtraining negatively affects every major system (endocrine, nervous, immune, etc)
can track your progress (mood, sleep, etc), to make sure that you are still going well
stimulus overload is continually increased but not in a linear fashion (not a perfect straight line)
Principle of Progression
Since progression rates varies, the same training program produces different results when given to a
group of individuals
Principle of Accumulation
a variable's recovery curve dictates the frequency of exposure needed for adaptation (if you
recover quickly, can get frequent exposure)
Recovery curve = how often you can train a variable and continue to get gains
Different variables have different frequencies of exposure
a big base means fitness losses are less and a quicker return to form following sickness or
injury
Accommodation (?)
Assuming training has been appropriately planned, a plateau is the point of diminishing returns
- the levelling off demonstrated in the dose-response curve
SAID - Specificity
Principle of Individualization
Principle of Variation
Work followed by Rest: Rest = results
If in doubt rest!!
You can never go wrong with too much rest
Hard followed by Easy: classic mistake too many hard workouts (beginner 1 hard day/week,
intermediate 2 hard days/week, advanced 2-3 hard days/week)
Neural deficits take 2-5x longer to recover than skeletal muscular decrements (nervous system
is fatigued)
can get neural deficits when do too much work without enough rest
The 45 minute limit not only relates to the point at which testosterone drops but also corresponds to
point at which you get the most training gains for the least risk.