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Overload Principle

The regular application of a specific exercise overload enhances physiologic function to produce a training response

Specificity Principle

Adaptations in metabolic and physiologic systems that depend on the type of overload imposed and muscle mass activated

SAID Principle

under specificity principle, this principle states 'Specific Adaptations to Imposed Demands'

Individual Difference Principle

all individuals do not respond similarly to a given training stimulus

Reversibility Principle

detraining occurs relatively rapidly when a person quits their exercise training regimen

Detraining Effect

takes place in half the time that the training effect took place, with complete stoppage to any exercise bouts.


Try to prevent significant training drops by doing some exercise but not the amount you did during the training phase.

Temperature Regulation

well-hydrated, aerobically trained individuals exercise more comfortably in hot environments because of a larger plasma volume and more-responsive thermoregulatory mechanisms. ex: pre-season football

Body Composition Changes

involve resistance (weight training) exercises to prevent loss of lean muscle

Blood Lactate Concentration

an individual gets into anaerobic glycolysis slower with aerobic training

Cardiovascular Adaptations

the more one exercises, the more efficient breathing becomes

Maintenance of Aerobic Fitness Gains

you can decrease workout frequency but keep the intensity the same

Karvonen Method

establish a training heart rate max (6 steps)

Anaerobic Training

all-out exercise for up to 60 seconds

Continuous Training

continuous (long slow distance) training that requires sustained, steady-rate aerobic exercise; includes frequency, duration, rate, and terrain)

Interval Training

specific spacing of high intensity exercise and rest periods; includes continuous factors and in addition, repetition & sets. Recovery time is important. Here you're rebuilding ATP and replenish the phosphagenic system

Fartlek Training

the performer determines the training schema based on 'how it feels' at the time, in a way similar to gauging exercise intensity based on one's rating of perceived exertion. -> go into glycolysis

Parasympathetic Overtraining

form of overtraining where everything is depressed

Sympathetic Overtraining

elevated resting pulse, and increased susceptibility to upper respiratory tract infections and gastrointestinal disturbances

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