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

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

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

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

7.  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

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

9.  Individuality › Heredity affects how an individual adapts to training

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

11.  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

12.  Reversibility/ Disuse “use it or lose it”

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

14. 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.

15. Measurable & Achievable

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