KIN 100 Lecture Notes - Lecture 14: Spasm, Hypertrophy, Hyperplasia
Document Summary
Training: zones-based on heart rate (don"t progress appropriately) What type od modaliies can we use: ellipical, treadmill, bike, etc. Varied pace: short bouts of increased pace, staying in the appropriate hr range. Time based: 5 min warm up, 30 secs hard, 30 secs easy, coninuum 15s, 30s, 45s, 60s, need to pay atenion to hr % Distanced based: ins and outs, 200 meter repeats with 200 meter rest. Circuit: could be anything, trains cre and ms/me, you can combine any acivity. Just be careful of movement patern overload: boot camp example (imbalances if no equipment, mostly pushing not pulls) Coninuous pace ***not ime eicient** even though book says it is. Fiit principle (150 mins/week: frequency, intensity, time, type, vp. Following a training session (due to lactate/lack of oxygen) Gone in a few mins: delayed-onset muscle soreness (a lot of studies, but no agreement) Begins the day ater exercise and lasts several muscle acions.
