Principles of Ex Training

  1. Specificity is...
    • a.k.a "SAID"
    • The body will adapt to only those demands placed upon it.
    • "Carry-over"-degree of similarity between different exercise Stresses.
  2. In Specificity, Adaptations are specific to...
    Energy Systems, Muscle Involvement, Joint Angle, Speed of Movement, Intensity, etc.
  3. Overload is...
    • The component of the body to be trained must be stressed beyond the normal level, i.e. place a greater demand than usual on the body.
    • Overload relates to "acute" demands.
  4. In Overload, demand can be expressed in terms of...
    %HR, Duration, Speed, Anaerobic Threshold, % of 1RM, etc.
  5. Progression is...
    • The absolute workload of volume of training must gradually be increased over time for gains to continue.
    • Progression relates to chronic demands.
  6. Individuality is...
    • Different people may respond differently to the same training stimulus.
    • One program does not usually "fit all"
  7. Individuality is influenced by...
    Pre-trained state, Genetics, Gender, Diet, etc.
  8. Diminishing Returns is...
    • As a training program continues, improvements become increasingly more difficult to achieve, especially as one moves closer to their "genetic ceiling."
    • Within one work out extra work yields extra benefit, but only up to a point.
  9. Reversibility is...
    When training stimulus is removed or reduced, any gains induced be the training stimulus will begin to be reduced and eventually will revert back to the pre-training state.
  10. What are the 6 principles of exercise training?
    SOPIDR or Specificity, Overload, Progression, Individuality, Diminishing Returns, and Reversibility.
Card Set
Principles of Ex Training
The 6 principles of Exercise Training