Principles of Exercises

8/8/2019 Principles of Exercises

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Basic Scientific Principles of Basic Scientific Principles of

ExerciseExercise


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Basic Scientific Principles of Basic Scientific Principles of ExerciseExercise

There are some basic principles thatThere are some basic principles that

govern the world of exercise togovern the world of exercise tounderstand how much or littleunderstand how much or littleexercise the participant (subject)exercise the participant (subject)

need to do to meet their own health or need to do to meet their own health or fitness goals.fitness goals.


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Basic Scientific Principles of Basic Scientific Principles of

ExerciseExerciseWarming up and cooling down.Warming up and cooling down.

Progression.Progression.Variety.Variety.Balance.Balance.Regularity.Regularity.Reversibility.Reversibility.Individualism.Individualism.


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INTENSITYINTENSITY

The intensity at which you work can beThe intensity at which you work can bedescribed as strenuous, moderate or mild.described as strenuous, moderate or mild.

The perceived intensity of an exercise willThe perceived intensity of an exercise willdepend on the relative fitness of the individualdepend on the relative fitness of the individualas the same exercise may be too easy for someas the same exercise may be too easy for someand too difficult for others.and too difficult for others.

In summary, any exercise program needs to beIn summary, any exercise program needs to bepersonalized to ensure that it is appropriate for personalized to ensure that it is appropriate for the participant.the participant.


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22-- FREQUENCYFREQUENCY

This refers toThis refers to how many times a week ahow many times a week aparticipant needs to exercise inorder toparticipant needs to exercise inorder toimprove or maintain his health or to becomeimprove or maintain his health or to become

fitter fitter..The frequency of exercise session dependsThe frequency of exercise session dependson many factors as:on many factors as:The content of the session,The content of the session,The condition of the participant (physicalThe condition of the participant (physicalcondition or diagnosis).condition or diagnosis).If he involved in other physical activities.If he involved in other physical activities.


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Du ration, Repetition and SetsDu ration, Repetition and Sets

The duration of an exerciseThe duration of an exercise is the period of time theis the period of time theexercises lastsexercises lasts. .The duration depends on the severity of theThe duration depends on the severity of theexercise or the intensity, as :exercise or the intensity, as :low intensity exercises can last for long duration inlow intensity exercises can last for long duration in

proportion to high intensity exercises which cannotproportion to high intensity exercises which cannotmaintained for long time.maintained for long time.


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33--Du ration, Repetition andDu ration, Repetition andSetsSets

Example: cycling against high resistanceExample: cycling against high resistancecannot continue for long duration butcannot continue for long duration butcycling against low resistance can becycling against low resistance can bemaintained for a greater duration. Durationmaintained for a greater duration. Durationtends to be recorded in terms of time or tends to be recorded in terms of time or distance.distance.


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33--Du ration, Repetition and SetsDu ration, Repetition and Sets

Repetition isRepetition is the number of setsthe number of setsperformedperformed. Both duration and repetitions. Both duration and repetitionscan be used to determine the length of can be used to determine the length of time spent on the exercise.time spent on the exercise.In practical terms it is often easier to countIn practical terms it is often easier to countrepetitions.repetitions.


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44 --Ov erloadOv erload

Overload indicates that something isOverload indicates that something isincreasing or that load is over and aboveincreasing or that load is over and abovewhat it was in previous exercise sessions.what it was in previous exercise sessions.The overload principle isThe overload principle is a progressivea progressiveimprovement of the load lifted inorder toimprovement of the load lifted inorder to

stimulate the physical condition of the bodystimulate the physical condition of the body. .Overload has a direct relationship toOverload has a direct relationship tointensity of effort.intensity of effort.


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Three factors that have a direct bearing on howThree factors that have a direct bearing on howhard person exercises, factors that comprise thehard person exercises, factors that comprise theoverload principle, include:overload principle, include:11 --Strain (how much to increase weight liftedStrain (how much to increase weight lifteddepends on a persons stage of developmentdepends on a persons stage of developmentand individual ability).and individual ability).22--Time under tension or TUT (the length of theTime under tension or TUT (the length of theset measured in seconds and minutes).set measured in seconds and minutes).


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33 --Set volume (the number of setsSet volume (the number of setsperformed in a workout). Increasing theperformed in a workout). Increasing the

number of sets is the most abused methodnumber of sets is the most abused methodof overload.of overload.


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For example: during the initial 2For example: during the initial 2--3 weeks of 3 weeks of exercise program, progression should be slow, soexercise program, progression should be slow, soas not to overstress the body too quickly. This canas not to overstress the body too quickly. This cancause extreme muscle soreness and thecause extreme muscle soreness and thediscomfort is enough to turn off any one from andiscomfort is enough to turn off any one from anexercise program.exercise program.


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44 --Ov erloadOv erloadAfter 2 After 2--3 weeks break3 weeks break -- in period, an appropriatein period, an appropriateoverload is approximately 5% increase per overload is approximately 5% increase per workout or an additional 5workout or an additional 5 --10 seconds TUT at10 seconds TUT atmost. For instance, a person could maintain 60most. For instance, a person could maintain 60second TUT every workout while increasing thesecond TUT every workout while increasing theweight 5%.weight 5%.


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55 --Specificity and SAI D principleSpecificity and SAI D principle

The specificity of an exercise programThe specificity of an exercise programrefers to some exercise factors:refers to some exercise factors:11 --The exercised part of body thatThe exercised part of body thatreceived overload is the only part willreceived overload is the only part will

increase its physical ability andincrease its physical ability andstrength.strength.For example, exercise for upper limbsFor example, exercise for upper limbswill not improve the condition of thewill not improve the condition of thelower limbs and exercise for right limblower limbs and exercise for right limbwill not improve the condition of the leftwill not improve the condition of the leftlimb.limb.


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55 --Specificity and SAI D principleSpecificity and SAI D principle22--The training effect of exercise used is theThe training effect of exercise used is thespecific to that type of exercise (i.e.specific to that type of exercise (i.e.strengthening exercises will increase strengthstrengthening exercises will increase strength

only, and stretching exercises will improve theonly, and stretching exercises will improve theflexibility condition of the muscles).flexibility condition of the muscles).


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55 --Specificity and SAI D Specificity and SAI D principleprinciple

33 --Specificity also refers to the way inSpecificity also refers to the way inwhich muscles are used (i.e. exercise awhich muscles are used (i.e. exercise amuscle through a particular range willmuscle through a particular range willimprove a part of muscle that responsibleimprove a part of muscle that responsiblefor that range only).for that range only).


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66 --T raining EffectT raining EffectTraining effectTraining effect is choosing of appropriate form of is choosing of appropriate form of exercise to achieve the desired goal.exercise to achieve the desired goal.For example: we cannot use flexibility exercise toFor example: we cannot use flexibility exercise toincrease strength but we must use strengtheningincrease strength but we must use strengtheningexercise. Also aerobic exercise used for increaseexercise. Also aerobic exercise used for increasesubject endurance not flexibility. Breathing exercisesubject endurance not flexibility. Breathing exerciseused to improve ventilation and respiratory system.used to improve ventilation and respiratory system.


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77 --Reco v eryReco v ery

Recovery refers to the rest period takenRecovery refers to the rest period takenwithin an exercise session, or to the restwithin an exercise session, or to the rest

interval between exercise sessions. Theinterval between exercise sessions. Therecovery periods are very important to allowrecovery periods are very important to allowthe body to remove the west products andthe body to remove the west products andenable the muscle to repeat the exercise.enable the muscle to repeat the exercise.


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Reco v eryReco v eryRecovery may be active or passive:Recovery may be active or passive:Active recovery Active recovery : is a period of relative low: is a period of relative lowintensity exercise that enables body tointensity exercise that enables body torecover, or use different exercise torecover, or use different exercise todifferent muscles (i.e. to recover upper different muscles (i.e. to recover upper limb muscle, give exercise to the lower limb muscle, give exercise to the lower limb muscles).limb muscles).


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Reco v eryReco v eryPassive recoveryPassive recovery : is complete rest after : is complete rest after exercise.exercise.


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Reco v eryReco v ery

Recovery between sessions is veryRecovery between sessions is very

important as hard intensive exercisesimportant as hard intensive exercisesneed long recovery period but lowneed long recovery period but low --intensity exercises may need shortintensity exercises may need short

period of recovery and can beperiod of recovery and can berepeated daily.repeated daily.


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w arming u p and cooling do w nw arming u p and cooling do w n

Worming up before starting the exercises and coolingWorming up before starting the exercises and coolingdown after finishing the exercises are very importantdown after finishing the exercises are very importantaspect of the program.aspect of the program.

The lack of warm up may lead toThe lack of warm up may lead to ::

aa--

Premature fatigue.Premature fatigue.bb -- Increase the risk of rupture and strains.Increase the risk of rupture and strains.cc -- Increase the of overuse injuries (like tendonitis).Increase the of overuse injuries (like tendonitis).


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W armingW arming u p and cooling do w nu p and cooling do w nThe benefits of coolThe benefits of cool --down are:down are:

aa -- Regain the body to its normal metabolicRegain the body to its normal metabolicand physiological level.and physiological level.

bb -- Reduce the risk of postReduce the risk of post --exerciseexercisedizziness or fainting.dizziness or fainting.

cc -- Reduce the postReduce the post --exercise soreness.exercise soreness.


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ProgressionProgression

Progression means theProgression means the

intensity (how hard) and/or intensity (how hard) and/or duration (how long) of duration (how long) of exercise must graduallyexercise must gradually

increase to improve theincrease to improve thelevel of subject.level of subject.


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ProgressionProgression

In practice, progression can be achievedIn practice, progression can be achievedby use one or combination of theseby use one or combination of thesefactors:factors:

11 -- Altering the intensity as to walk faster or Altering the intensity as to walk faster or running inspite of normal walking or liftrunning inspite of normal walking or liftheavier weight as progression of lighter heavier weight as progression of lighter weight.weight.

22-- Alternatively the duration of exercise can Alternatively the duration of exercise canbe increased by time spent in exercisebe increased by time spent in exercise

and/or the number of repetitions or setsand/or the number of repetitions or setsincluded in the session.included in the session.


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ProgressionProgression33 --Increasing the frequency of the exercise.Increasing the frequency of the exercise.44 --Reducing the time or period of recovery.Reducing the time or period of recovery.55 -- Adding extra exercises or different Adding extra exercises or different

exercises to the program.exercises to the program.In summary progression achievement isIn summary progression achievement isdepend mainly on subject condition anddepend mainly on subject condition andhis response to the program.his response to the program.


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BalanceBalance

Over emphasizing one component of theOver emphasizing one component of theexercise program inhibit subjects overallexercise program inhibit subjects overallprogress, including four componentsprogress, including four components(FITT(FITT -- frequency, intensity, time, and type)frequency, intensity, time, and type)on a regular basis to achieve proper on a regular basis to achieve proper

balance.balance.


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1 31 3--Re v ersibilityRe v ersibility

Reversibility refers toReversibility refers todecline of the physicaldecline of the physicalcapacity as a result of capacity as a result of reduced amount of reduced amount of exercise or stop it for aexercise or stop it for aperiod of weeksperiod of weeks. For . For example, in strengtheningexample, in strengtheningexercise if an individualexercise if an individualstops exercising his or her stops exercising his or her muscles the musclesmuscles the musclesbecome weaker.become weaker.


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IndividualismIndividualismFast twitch muscle fibers recover quicker Fast twitch muscle fibers recover quicker than slow twitch muscle fibers.than slow twitch muscle fibers.

Women generally need more recoveryWomen generally need more recoverytime than men.time than men.Older athletes generally need moreOlder athletes generally need morerecovery time than younger athletes.recovery time than younger athletes.The heavier the load lifted, the longer it willThe heavier the load lifted, the longer it willtake the muscles to recover.take the muscles to recover.


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Indi v id u alismIndi v id u alismThis principle states thatThis principle states that

exercise must be prescribedexercise must be prescribedin accordance within accordance with

11 --The needs of theThe needs of theparticipant.participant.22--G oals seeking to achieve.G oals seeking to achieve.33 -- Abilities and physical Abilities and physical

condition.condition.


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Indi v id u alismIndi v id u alism44 --L imitations, likes and dislikesL imitations, likes and dislikes

(if people dislike their program(if people dislike their programthey are likely to adhere to it,they are likely to adhere to it,

but if it is possible to alternatebut if it is possible to alternatepart of the program, it will bepart of the program, it will bemore enjoyable to them).more enjoyable to them).

55 --The appropriate and idealThe appropriate and idealamount of exercise for aamount of exercise for aparticular person.particular person.


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Th e Benefits of Planned ExerciseTh e Benefits of Planned ExerciseProgramProgram

The planned exercise program is aiming toThe planned exercise program is aiming tomaintain, improve or minimize the regression of maintain, improve or minimize the regression of the condition. Regardless of the kind of exercisethe condition. Regardless of the kind of exerciseprogram, it should be designed with specific shortprogram, it should be designed with specific short --term and longterm and long -- term goals.term goals.

The shortThe short--term goals are set over a period of

2toterm goals are set over a period of

2to5 weeks and provide the participant and therapist5 weeks and provide the participant and therapist

something to aim for.something to aim for.


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Th e Benefits of PlannedTh e Benefits of PlannedExercise ProgramExercise Program

22-- Assessing the strength of Assessing the strength of particular muscles (muscleparticular muscles (muscle

testing).testing).33 --Observe any changesObserve any changesbetween body parts.between body parts.


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Th e Benefits of PlannedTh e Benefits of PlannedExercise ProgramExercise Program

44 -- Assessing the response of Assessing the response of cardiovascular system tocardiovascular system toexercise (heart rat and bloodexercise (heart rat and blood

pressure).pressure).55 --Perform special physical testsPerform special physical testsrelated to the condition.related to the condition.


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Th e Benefits of Planned ExerciseTh e Benefits of Planned ExerciseProgramProgram

The information collected fromThe information collected fromthe assessment may be usedthe assessment may be usedto:to:11 --Design the initial program.Design the initial program.

22--M odify the program whenM odify the program whennecessary.necessary.33 --G ive focus on theG ive focus on theeffectiveness of the exerciseeffectiveness of the exerciseprogram.program.

Principles of Exercises

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