Whole case complete! Also exam questions are mentioned in the case. Thereby, also added notes during the turtorial written in red. I scored an 8 for this course.
Learninggoals case 5
1. What is physical activity?
Physical activity (PA) is defined as any bodily movement produced by the contraction of
skeletal muscles that results in a substantial increase in caloric requirements over resting
energy expenditure.
Light PA < 3 METs
Moderate PA 3_< 6 METs
Vigorous PA >_ 6 METs
Maximum aerobic capacity usually declines with age, so if older and younger people work on
the same MET level the exercise will mostly differ. In other words, the older will be working
at a greater %VO2 max than the younger.
2. What is physical fitness?
Physical fitness is defined as a set of attributes or characteristics individuals have or
achieve that relates to their ability to perform physical activity. These characteristics are
usually separated into the health-related and skill-related components of physical fitness.
Importance of physical fitness
- Related to health
Body composition; abdominal obesity associated to adverse health outcomes. Also
higher fat-free mass is associated to lower risk for poorer health.
Aerobic capacity; higher aerobic capacity associated to lower risk for poorer health.
, 3. What is exercise training?
Exercise is a type of physical activity consisting of planned, structured, and repetitive bodily
movement done to improve and/or maintain one or more components of physical fitness.
Physical exercise training = systematically and gradually increasing the exercising intensity
and/or exercise duration (overload) to enhance performance (adaptation and
supercompensation). Stressing the system structurally, the system will try to adapt to the
stress. Also, rest, nutrition and recovery is very important as well, to be able to recover from
an overload.
What are the most important parts? (variables)
Aerobic power
Endurance training
Resistance training
High-intensity anaerobic training
Anaerobic power
Principles mentioned in the lecture! You need to know them.
Training principles = everything should be personalized
- Overload principle
Optimal workload
First response after a training session is that your PA has a dip, with rest and
nutrition you can recover from this.
Here you see the training is to light, the overload is too low. The second training
sessions has to be moved a little bit more foreword, or the intensity should be
increased. There is only a little bit of supercompensation now.
Intensity is too high, ore the training sessions are too close to each other. So, your
body is not fully recovered yet when you start your new session and you are
basically decreasing your PA. This leads to overtraining and injuries, due to
inadequate recovery.
, This is what you’re aiming for. Optimal training load, timing and recovery from
sessions. It is very important here to look at the fitness prior to training program,
also you need to look at the limitation (has someone knee arthrosis?).
Supercompensation = means if you put body in stressed state you need rest and
nutrition to adapt to higher level, higher level is supercompensation. So, adaptation
to a higher level (green graph)
Law of the diminishing returns = when someone gets fitter, it takes more time to get
similar gains with the same training programme. So, the more experienced (training
age), the more difficult achieve gains. Genetic ceiling can be a point of frustration,
people can say I stop this this is useless and then you get deconditioning. So you
need to educate people about the fact this is completely normal. You can maybe
variate a bit in exercise to stimulate the body in different ways.
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