KIN 310 Lecture Notes - Lecture 2: Stress Fracture, Overtraining
21 Sep 2016
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Document Summary
Minimize the negative effects of exercise stress. Right amount of (intensity, frequency, duration) and type of stress overload. Tear down the muscle a bit but only to build it up more. Allowing for the right amount of recovery. Need adequate amounts of rest between training session. 24-48 hours depending on intensity, duration, responce. Overtraining syndrome (immune system low, all systems are low) Resting heart rate , first warning sign, tells if body is recovering while sleeping. Stress has to be high enough on the system that you want to see change in. Frequency: # of training session/day or week. Minimum training thresholds to see improvement in fitness. For untrained: 1 set, 8-12 reps, 2x a week. Too fast, too much, too soon injury, overuse. Too slow, not enough, too low no improvement. 10 % rule: no increase in training more than 10%/week untrained. Level of training affects how much/ quickly you can progress.
