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Hlth 200 week 1 lecture 1

sedentary living is more dangerous than beginning a sensible and gradual exercise program
without medical clearance

definition of training:

systematically and progressively exposed

will adapt if body's adaptive capabilities are not exceeded


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

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


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)

Training Phase: consists of the stimulate-adapt-regenerate portions of the training process

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

periodic; can be beneficial if adaptation occurring

principles of adaptation, individualization and recoverability are poorly applied in training
camps; not all athletes thrive in this environment

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)

Progressive, but non-linear loading produces a linear gain is fitness

Principle of Progression

Work + rest in the appropriate proportions produces adaptation

Loading is non-linear; performance progression is linear
non-linear loading produces linear performance gains

Since progression rates varies, the same training program produces different results when given to a
group of individuals

Training Variables Rates of Return

strength: neural adaptations (beginner) first 6-8 weeks = ~200% increase in strength

strength can be increased 300-500%

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

Why Establish a Training Base

a big base means fitness losses are less and a quicker return to form following sickness or

Accommodation (?)

accommodation and adaptation are mutually exclusive

if you have adaptation you will not have accommodation. Accommodation means adaptation
has not occurred
doing the same thing for way too long, you start to regress

Plateau, Dose-Response Curve Relationship

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

low transfer of training into performance = a lack of specificity

Principle of Individualization

Heredity: Quality training can overcome shortfalls in heredity

Nutrition: metabolic window of opportunity = 15-min window (within 15-minutes after work-out,
get something into your body, increase recovery)
Sleep: significant health impacts; performance decreases mentally and physically

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)

REST or the Principle of Recoverability

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.