Exercise Program Design Principles
states that the body will adapt specifically to the demands placed upon it
principle of specificity
number of groups of repetitions performed
sets
Exercise: Dumbbell Squat – 1 set of 12 reps.
Perform the set, then move to the next exercise.
single set system
Monitor blood glucose levels before, during, and after exercise.
diabetes
Avoid high-impact activities during flare-ups.
arthritis
states that to stimulate improvements in fitness or performance, the body must be challenged beyond its current capabilities
principle of overload
time taken to rest between sets or exercises
rest interval
3 sets of 10 repetitions of bench press with 2 minutes rest between sets
multiple set system
Avoid excessive blood pressure spikes during exercise.
hypertension
Include strength training to build muscle mass.
obesity
emphasizes the importance of changing training variables to prevent plateaus, reduce the risk of overtraining, and ensure continual progress
principle of variation
total amount of work performed in a session, calculated as sets × reps × load
training volume
Exercise A: Barbell Row – 12 reps
Exercise B: Push-ups – 15 reps
superset system
Monitor heart rate and blood pressure closely.
coronary heart disease
Include resistance training to strengthen bones and muscles.
osteoporosis
the body's immediate reaction to a new stressor, such as starting a workout program or increasing exercise intensity
alarm reaction stage
number of sessions performed per week
training frequency
Squats – 15 reps.
Push-ups – 15 reps.
Jumping Jacks – 30 seconds
Plank – 30 seconds
circuit training system
Oxygen saturation levels may drop during exercise.
lung disease
Avoid overexertion to prevent flare-ups.
fibromyalgia
the body adapts to the repeated exposure to the stressor, building resilience and improving performance
resistance stage
emphasizes the specific timing for each phase of a repetition (eccentric, isometric, and concentric)
repetition tempo
occurs when the stress becomes chronic or too intense, and the body can no longer cope effectively
exhaustion stage