principle of progressive overload Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
... of progressive overload According to this basic training principle , training must include overload and progression to be successful. The body must be overloaded so that it has to work harder than normal. As the body adapts to a particular workload, the person should progress to a higher work level. For example, to gain strength, the muscles must be loaded beyond the point at which they are normally loaded. As the muscles become stronger, the load has to be increased to stimulate further strength increases. The load should be increased gradually over a...
principle of progressive overload
progressive resistance exercise
training principles
underload principle
principle of specificity
threshold of training
target heart rate
intensity of training
law of use and disuse
no pain, no gain
training principles Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...principles Basic principles that can be applied to all forms of physical training to optimize its effects. See principle of individuality , principle of specificity , principle of disuse , principle of progressive overload...
underload principle Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...principle A principle of training that suggests that if regular muscular activity levels are less than normal, muscle strength decreases. Compare principle of progressive overload...
progressive resistance exercise Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
... resistance exercise ( progression ) Exercise in which a load is increased in predetermined steps. Ideally, the increments should be large enough to ensure overloading ( see principle of progressive overload ), but not large enough to cause damage. Progressive resistance exercises in weight-training are generally based on the repetition maximum (RM). In one session, several sets of exercises are performed, each at a higher intensity than the preceding one. The following example consists of three sets of repetitions with a short rest of 1–2 min...
law of use and disuse Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...of use and disuse A law which states that the size of a structure is modified by how much it is used. It applies especially to bones and muscles. Those which are used regularly are suitably stressed ( see principle of progressive overload ) and respond by hypertrophy. Those which are not regularly used respond by atrophy. See also Wolff's law...
threshold of training Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...of training The minimum amount of exercise that will improve physical fitness. For exercise to be effective, it must be done with sufficient frequency, intensity, and for a long enough duration. As fitness improves the threshold level gets higher. See also principle of progressive overload...
principle of specificity Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
... of specificity A basic training principle which states that, in order to improve a particular component of physical fitness, a person must emphasize that component in training. A training programme must stress the physiological systems used to perform a particular activity in order to achieve specific training adaptations. Consequently, a weight lifter who trains only for strength and power will probably be stronger than an untrained person, but have no better aerobic endurance. See also principle of progressive overload...
target heart rate Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...is calculated from values of the maximal heart range, with the lower end being 60% of the maximal heart rate (i.e. 0.60 × maximal HR) and the upper end being 90% of the maximal heart rate (i.e. 0.90 × maximal HR). Alternatively, the range can be calculated using the Karvonen method , based on heart rate reserve. The heart rate is a good indicator of intensity of effort and if the target heart rate is set at a level above the adaptive threshold it ensures overload ( see principle of progressive overload ), but is also within limits of...
progressive resistance exercise Quick reference
Food and Fitness: A Dictionary of Diet and Exercise (2 ed.)
... resistance exercise An exercise in which the workload is increased in predetermined steps. Ideally, the increments are sufficient to stimulate improvements ( see overload principle ) but not great enough to cause damage ( see overtraining and overuse injury ). In weight training, progressive resistance exercises are generally based on the repetition maximum (RM). The RM is the maximum load a muscle group can lift for a given number of repetitions, so that a 10-RM is the maximum load that can be lifted 10 times. Typically, in one session several...
'no pain, no gain’ concept Quick reference
The Oxford Dictionary of Sports Science & Medicine (3 ed.)
...concept The concept that an athlete can improve only by working hard enough to feel discomfort. In order to benefit from training, the effort exerted during exercise must be greater than that used during normal daily activities ( see principle of progressive overload ). However, if athletes exercise beyond their normal limits of tolerance and suffer real pain, they are likely to succumb to new injuries and aggravate pre-existing...
