 Acute Response › Heart rate › Respiratory rate › Blood pressure › Body temperature  Chronic Adaptations › Increased VO2 max › Increased cardiac output › Decreased resting heart rate

 Aerobic – when the body needs oxygen to exercise.  Anaerobic – when the body does not need oxygen to exercise.

 Increase in oxygen usage  Decrease heart rate  Decrease blood pressure  Lengthens time before muscles become fatigued  Raises the body’s energy levels

 Increase in muscle, tendon and ligament strength  Body’s speed, agility  Decrease in blood pressure

 Strength – refers to the amount of force a person can use during a short period of time  Endurance – refers to the length in which a person’s muscles can last

 Individuality  Progression  Overload  Specificity  Adaptation  Recovery  Reversibility

 Individuality › Heredity affects how an individual adapts to training

 Progressive- Gradual Increase  Overload- Perform beyond normal level in order to adapt

 Specificity- Working out what you want to achieve  Adaptation- Body becomes accustomed to exercising at a give level (ex: change higher intensity/ longer duration)  Recovery- Body needs time to repair itself

 Reversibility/ Disuse “use it or lose it”

 Periodization › The body likes variation › After specific exercises, intensity and volume in cycles can be varied over a year, month, weeks, etc.

Progressive Overload= › Body must be working harder than it is used to under usual circumstances to achieve adaptation/change. › As adaptation/ change occurs, overload must be progressed to continue to provide an adaptive stimulus.

Measurable & Achievable

Homework: Create a goal, plan your workout for an entire month using progressive overload & per iodization