Scientific Exercise Training Concepts

Written by Kenneth LeeSeptember 19, 2020

Table of Contents:

Exercise Science Foundations 2 S.A.I.D. Principle

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Learn the fundamentals of of exercise science to train for and dominate the Army Combat Fitness Test (ACFT) Part 2

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Principles of Training

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This video slideshow talks about the principles of training and how they influence exercise programming

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Training principles

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principles of training

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principles of trainingCreated using PowToon Free sign up at http://www.powtoon.com/. Make your own animated videos and animated presentations for free. PowToon is a free tool that allows you to develop cool animated clips and animated presentations for your website, office meeting, sales pitch, nonprofit fundraiser, product launch, video resume, or anything else you could use an animated explainer video. PowToon’s animation templates help you create animated presentations and animated explainer videos from scratch. Anyone can produce awesome animations quickly with PowToon, without the cost or hassle other professional animation services require.

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The 6 Fundamentals of Muscle Growth | Mass Class

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I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin..
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By day, I’m a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it’s no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular..
To me, bodybuilding is fascinating because it’s based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn’t mix, right? But they do, as we see in our lab on a regular basis..
At any given time, we’re doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it..
I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me..
Pull up a chair and get out your notebook. Mass Class is about to begin..
| What Makes Muscle Grow? |.
If you look at all the scientific literature, you’ll see we’ve narrowed down how muscle grows to at least 3-4 different mechanisms. You’ll hear people say, “Oh, so-and-so is the best training method,” but that method might only maximize one of those mechanisms. When you’re training for maximum growth, periodize your training so you can optimize each of these mechanisms..
1. Cell Swelling.
2. Mechanical Tension.
3. Mechanical Trauma.
4. Metabolic Stress.
| What Am I Doing Wrong |.
I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically..
For example, I can’t tell you how many times I hear or read things like, “Oh my God, I’m going to overtrain, so I can only train everything once a week.” However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow..
There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part..
That’s an advanced technique that isn’t appropriate for everyone, but the larger point is this: Don’t limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place..
| Compound or Isolation |.
When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That’s going to be things like squats, bench presses, and leg presses..
But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You’re trying to beat your muscles up. If you’re doing a bench press and you’re bodybuilding, your back might be flat, you’ll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you’re going to get an arch in your back, shorten the range of motion, and use more leg drive..
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Training Basics & Theory | Chapter 1: The Fundamentals Series

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My Fundamentals Hypertrophy Program has three 8-week training programs:
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Watch Eric Helms’ Training Pyramid Series:
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A great article on progressive overload:
‣ https://bretcontreras.com/progressive-overload/.
A very helpful guide with more strength focus:
‣ https://www.strongerbyscience.com/complete-strength-training-guide/.
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DISCLAIMER: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Read: Yogurt Calories, Diet Details, and Health Advantages

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Principles of Exercise

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An online lecture that covers the principles of exercise. Topics include components of fitness, frequency, intensity, time, type, overload, specificity, progression, rest/recovery and why it is important to incorporate these principles into your workout.

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The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly.Goes into detail on training principles, nutrition, stretching, supplements, and exercises. Everything is based around scientific research, such as the scientific basis for periodization and the recommended protein intake of 1.8g/kg protein for srength athletes. Pulls no punches on supplements either.

Design of exercise programs that are part of pulmonary rehabilitation programs should be founded on an appreciation of the principles of exercise training of healthy subjects. Training produces structural and biochemical changes in the muscles that exercise which increase the ability of the trained muscle to perform aerobic exercise.For Powerlifting, training must focus on developing the underlying systems of the sport. -Training to enhance muscle size of the involved muscles. -Training to enhance general strength and force production. -Training to develop technical prowess in the Squat, Bench and Deadlift.A successful training programme will also include exercise in the correct heart-rate target zone. The key principles when planning a programme are: Specificity – training must be matched to the.

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance. Missed.An exercise principle whose components are frequency, intensity, time, and type An exercise principle whose components are facility, intervention, and temperature The theory that fitness is a goal.

Or you can work out on an elliptical trainer, treadmill or exercise bike. Interval training can also include body-weight exercises, such as jumping jacks, squats and lunges. Are the principles of interval training the same for everyone? Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine.

Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you’re after with strength training. The two most important points are:  Complete your exercise with perfect technique  Push to total failure when doing a set and overload the.The Principles of Exercise Science and Wellness course is designed to provide for the development of knowledge and skills in fields that assist patients with maintaining physical, mental, and emotional health.

Students in this course will understand diet and exercise, as well training, nutrition, personal training, and recreational therapy.The commonly known training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise physiology-the study of the effects of exercise on the human body. However, other sport sciences also support these principles. For example, the Specificity Principle concerns how the athlete’s body adapts to the stress placed on it.

This strategy can increase training volume and reduce the time commitment, which, in turn, may improve exercise adherence since lack of time is the most cited barrier for an individual engaging in any exercise program (20-23).”.Learners who complete Science of Exercise will have an improved physiological understanding of how your body responds to exercise, and will be able to identify behaviors, choices, and environments that impact your health and training.About video:In this video i have explained about adaptation, specificity, GAS and SAID principles so that you can understand them get smart with.

The principles in this book could also easily be adapted to other styles of training. It makes some of the more complex components of exercise programming a lot easier to understand. This book is the basic here is what is important and then here are some programs to use, it teaches how to create your own program and does it very well.

List of related literature:

This type of sequencing, or periodizing, builds progressive overload in a training program while allowing needed variation in the training stimuli, along with rest and recovery, to allow the body to adapt positively to the exercise program.
from High-performance Sports Conditioning by Bill Foran Human Kinetics, 2001
This is where the art and science of developing a strength training program come into play, because the principles of training specificity and progressive overload need to be balanced with individual needs, goals, and abilities.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
Although you may employ similar means of training using the same types of equipment, such as exercises requiring your body weight and a partner, the number of repetitions and resistance will be slightly more challenging.
from Total Training for Young Champions by Tudor O. Bompa Human Kinetics, 2000
Once participants master the performance of basic resistance exercises, standing postures with free weights (barbells and dumbbells), multidirectional medicine ball exercises, and balance training (e.g.. one-legged stands and circle turns) can be incorporated into the program.
from Essentials of Strength Training and Conditioning by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.) Human Kinetics, 2008
Equipment, such as Cybex®, Hammer Strength®, Precor®, Life Fitness®, and Technogym®, has continued to refine this type of training.
from A Clinical Guide to the Treatment of the Human Stress Response by George S. Everly, Jr., Jeffrey M. Lating Springer New York, 2019
This type of training is based on the principle of generating normative, locomotor-like sensory input that promotes functional reorganization and recovery of the injured neural circuitry [53.74].
from Springer Handbook of Robotics by Bruno Siciliano, Oussama Khatib Springer Berlin Heidelberg, 2008
Our progressive functional training continuum specifically addresses a variety of exercises and changing modalities.
from Methods of Group Exercise Instruction by Mary M. Yoke, Carol Armbruster Human Kinetics, 2019
These exercises should be tightly controlled to limit the use of the computers to the exercise time only to help keep the participants focused on the training content and avoid them getting immersed in their e-mail or other work.
from CRM Fundamentals by Scott Kostojohn, Brian Paulen, Mathew Johnson Apress, 2011
The goal of effective training is to promote increased physiological capacities such as muscular energy stores, strength, and endurance.
from Return to Play in Football: An Evidence-based Approach by Volker Musahl, Jón Karlsson, et. al. Springer Berlin Heidelberg, 2018
Parameters that influence overload in resistance training include intensity, sets, repetitions per set, frequency of sessions/week, duration of training (in weeks), rest, and reversibility.
from Guccione’s Geriatric Physical Therapy E-Book by Dale Avers, Rita Wong Elsevier Health Sciences, 2019