![]() Metabolic stress results from exercise sessions when the energy systems of the body are taxed. Keep in mind, the body will adapt based on the type of stress being placed on it. ![]() The three main stressors are metabolic stress, force stress, and environmental stress. ![]() Stress, as it relates to exercise, is very specific. Being able to manage overall workload (and the stress associated with that workload) will also be essential in creating a safe and effective program. For something like a soccer player, they will also need to have agility, speed, strength, power, and good reaction time in order to be able to sprint to defend a breakaway forward, react to a ball being shot on goal, or dribble past a defender. Of course when we look at sport-specific types of training, cardiorespiratory fitness will not be the only programming needs of this type of athlete. If you are looking to improve your cardiorespiratory fitness so that you can play a full 90-minute soccer game, you need to focus your training program accordingly. This can be applied to our previously discussed components of fitness. This concept, called the principle of specificity, should be taken into consideration when creating a training plan. These athletes know the importance of training the way they want their body to adapt. Cyclists training for the Tour de France, spend up to six hours a day in the saddle, peddling feverishly. To improve performance in a 10k, athletes spend the majority of their time training by running, as they will have to do in the actual 10k. While vigorous ballroom dancing will certainly help develop the cardiorespiratory system, it will unlikely improve a person’s 10k time. The more specific the exercise to individual training goals, the better. This same principle can be applied, not only to gain muscular strength, but also to gain flexibility, muscular endurance, and cardiorespiratory endurance. The lifter will continue to get stronger until his/her maximum capacity has been reached, or the stress stays the same, at which point the lifter’s strength will simply plateau. The lifter adds 10 pounds and continues with the newly established stress of 60 pounds. After 2 weeks of lifting this weight, the lifter notices the 50 pounds feels easier during the lift and afterwards causes less fatigue. As a result of the adaptation, more stress must be applied to the system in order to stimulate improvements, a principle known as the progressive overload principle.įor example, a beginning weightlifter performs squats with 10 repetitions at 50 pounds. As these subsequent adaptations occur, the stress previously experienced during the same activity, feels less stressful in future sessions. Physical stress, such as walking at a brisk pace or jogging, places increased stress on the regulatory systems that manage increased heart rate and blood pressure, increased energy production, increased breathing, and even increased sweating for temperature regulation. Perhaps a better way to relay the same message would be to say that improvements are driven by stress. If that were true, exercise would be a lot less enjoyable. Progressive OverloadĬonsider the old saying, “No pain, no gain.” Does exercise really have to be painful, as this adage implies, to be beneficial? Absolutely not. Knowing a little about these principles provides valuable insights needed for organizing an effective fitness plan. Although stress is relative to each individual, there are guiding principles in exercise that can help individuals manage how much stress they experience to avoid injury and optimize their body’s capacity to adapt. For an avid runner, resistance training may expose the runner’s muscles to muscular contractions the athlete is not accustomed to feeling. For example, a secretary who sits at a desk all day may push their cardiorespiratory system to its limits simply by walking up several flights of stairs. The specific activities that result in stress vary for each individual and depend on a person’s level of fitness. ![]() The term stress, within the context of exercise, is defined as an exertion above the normal, everyday functioning. The human body adapts well when exposed to stress. ![]()
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