Chapter 6 Flashcards
Designing a program is to know the blank of individuals who will be receiving the program
Goal
When designing a program for beginners what should you focus on?
Developing over all strength around major joints
Work the major muscle groups of the upper and lower body first
A program should have 7 components
- Choice and number of exercises
- warm up
- Sequence of exercises
- Volume of training ( sets and repetitions)
- Resistance used for each exercise
- rest periods
- Program program
What choice exercise is recommended in a beginner program?
A compound exercise involving one or two muscle groups
Eg leg press: quafs, hamstrin, glutes, hips
Or lat pull down: latissimus dorsi, bicep, shoulder and elbow joints
Another is a lunge quads, hamstring and glutes
Joints are hip and knee
When we talk about number of exercised what does it mean?
Research has shown that all major muscle groups of the body should work with 8-10 exercises Chest Back Shoulders Triceps Biceps Hamstrings Core Lower leg Tva
What does volume of training refer to?
Amount if work completed by the individual
# of sets and reps per exercis session
# of exercise per trainkng sesion
Total amoint of weiggt lifted pwe teaining session
Duration in hours of trainkng
Why are number of repetions given?
To improve strength
Your goal should be to fatigue the muscle being exercised
Most people perform between blank repetitions to muscle fatigue based on two work out per week
6-20 repetitions
True or false . Aiming for 29 reps will allow anatomical adaptation work out pee week?
True
Reps: after 3 -6 weeks weight can increase… decrease the nuber or reps to 12-15. As you match your person to thrir goal you csn increase sets to 2-4
True
Volume of Training refers to total amount of work completed by the individual it involves 4 things… what are they?
- Number of sets and repetitions per exercise or training session
- Number of exercises per training session
- The total amount pf weight lifted per training session
- The duration in hours of training
Both sets and repetitions are varied later to affect training results
Prigram should focus on development of muscular strength and endurance at low to miderate intensity
What does the number of sets refer too?
A group of repetitions of exercise followed by a rest period
Most untrained individuals will see___% of their strength gain by doing one set of exercise to fatigue.
75%
Woe studies show that there is lottle difference between training 1,2, or 3 sets… keep in mind tge number of sets increase fir atheletes. In those cases multiple set have been beneficisl
What is step type loading?
An effective technique for load patterning… step loading principle: it fulfills the psychological and physiological requirements
. It involves repetition of a week training
Microcycle
Resistance is increased over several steps
Followed by un unloading step to ensure recuperation
What are the advantages of step loading?
Microcycle system
You change the intensity over time
A session that involves the progress from largest to smallest muscle group is called..
Eg chest and back before shoulders and arms.
Do not fatigue the quadriceps prior to foing linges.
Sequence exercises
Warm up is a moderate activity with dynamic muscles streches is recommended proor to strength training. Name some that increases body temperature and redistributes blood to the extremeties
Cycling
Jogging
Riwing 5-15 minutes at 60-65% HR MAX
ROM ACTIVITIES SHOULD BE LOW TO MODERATE INTENSITY, holding each strech for 8-25 seconds, and be performed following the aerobic warm up.
What foes warm up do?
Warms up the muscle
Decreases viscousity of the sunovial fluid make i more flowing through body circulation
I creaser Hr to your work out zone
Should streching be recommended following a work out?
Yes. A period of stretching to increases flexibility of specific muscles should be performed following a work ou. Stretching increases flexibility.
Hold a minimum of 30 seconds and repeat 1-3 times with duration of stretch increasing.
What about the resistance for each exercise?
It should considered to avoid muscle soreness for beginners.
Initial weight is usually under under estimated
What is intensity?
The maximum amount of resistance that can be moved a specified nimber of times will use the notation of 1 repetition maximum or 1RM
True or false? Trial and error is not used to determine a beginners initial weight bearing capavity
False
Name 5 intensity value loads in strength body building
1 super maximum over 105 % of RM ECCENTRIC ISOMETRIC CONTRACTION
2 MAXIMUM LOAD 90-100% 1RM CONCENTRIC
3 HEAVY 89-90% - RM CONCENTRIC
4 MEDIUM/ SUBMAXIMUM 50- 80% 1 RM CONCENTRIC
5 LOW LOAD 30-50% 1RM CONCENTRIC
What does weight lifting tempo refer to?
The number of seconds it takes fir you to complete the full range of morion of one repetition. For instance tempo 7second total= 3 seconds raise weight
0 to rest
4 seconds lower weight
EPC
ECENTRIC: negative portion of the lift
Concentric is positve portion of the lift
P is for the pause