Midterm #1 Flashcards
(169 cards)
1
Q
Describe health
A
- looks at overall condition
- a state of complete physical, mental, and social well-being, not merely the absence of disease
- influenced by genes-age-family
2
Q
Describe wellness
A
- health and includes ability to achieve optimal health and vitality
- refers to living life to the fullest
3
Q
What are the 9 dimensions of wellness?
A
- physical (exercise, eating well)
- emotional (self-esteem, confidence)
- intellectual (think critically, openess, humuor)
- interpersonal (communica. skills, relationship)
- cultural (maintaining values of culture, being open)
- spiritual (to love, altruism, caring)
- environment (reducing pollution)
- financial (avoid debt, basic understanding)
- occupational ( enjoying job)
4
Q
What are the leading causes of death now?
A
chronic diseases 1- cancer 2- heart diseases 3- cerebrovascular diseases (stroke) 4- accident
5
Q
What contributes to wellness?
A
- physical activity
- healthy diet
- healthy weight
- managing stress
- avoid tobacco, drugs, limit alcohol
- hereditary, env,
others: meaning full relationships, acting responsiblity
6
Q
Name benefits of regular physical activity
A
- inc. endurance, strengh
- increase energy
- increase energy expdenditure
- improved ability to cope with stress
- easier time to fall asleep
- reduces risk of dying
- developing heart diseases
- risk of obesity
- risk of falls
7
Q
Does physical activity make a difference in overall cause of mortality?
A
yes
inverse relationship exists with all people
30% lower risk of dying for active ppl - 150 min/ wk is sufficient
- dose response
8
Q
What is lifestyle management?
A
- moving towards wellness means cultivating healthy behaviours, and working to overcome unhealthy ones
9
Q
What are the different steps for lifestyle management?
A
- get serious bout health
- build motivation to change
- enhance your readiness to change
- dealing with relapses
- developing skills for change (dev. personal plan)
- putting plan into action
- staying with it
10
Q
Describe the getting serious about health step of lifestyle management
A
- examine current health habits
- chose target behavior
11
Q
describe building motivation to change step
A
- examine + and - or change
- boost self confidence
- identify barriers to overcome and overcome them
12
Q
what is the transtheoretical model of behavior change (TMBC)
A
used to asses if a person is ready to change
13
Q
Describe steps of transtheoretical model of behavior change (TMBC)
A
- precontemplation stage (no intention)
- contemplation stage (intend to take action in 6 months)
- preparation stage (intend in 1 month - ieL gym membership, shoes)
- action stage (successful behavior change <6 months)
- maintenance stage (change >6 months)
- termination stage (behavior change has been adopted >5 years, not tempted to go back)
14
Q
strategies to go from pre contemplation to contemplation?
A
- raise awareness, be self aware
15
Q
strategies to get from contemplation to preparatio stage
A
- keep journal
- cost/benefit analysis
- identify barriers
16
Q
Strategies from prep stage to action stage
A
- create plan
17
Q
strategies from action to maintenance
A
involve friends, monitor progress, reward yourself, dont discourage
18
Q
strategies from maintenance to termination
A
- keep going, be role model, be prepared for lapses
19
Q
How do you deal with relapses
A
- forgive yourself
- give yourself credit for progress made
- move on
20
Q
What is difference between lapse and relapse?
A
lapse: temporary slip or return to bad behavior
relapse: full blown return to a pattern or behavior that you tried to quit
21
Q
How to develop personalized plan?
A
1- monitor behavior and gather data 2- analyze data and identify pattern 3- be SMART about setting goals 4- devise plan of action 5- make personal contract (statement, goal, date to reach)
22
Q
What is being SMART about goals
A
specific, measurable, attainable, realistic, time-frame specific
23
Q
What are barriers to sticking with a behavioural change?
A
- social influences
- levels of motivation/commitment
- stress barrier
- procastinating, rationalizing, blaming
24
Q
What is the relative risk of death
A
risk of death/year of sedentary ppl compared to ppl in various activity levels
25
What are barriers to physical activity?
- time
- social influence
- lack of motivation
- too expensive
- fear of injury
- travel
- family obligation
26
What are effects of exercise on brain?
+++
- improves cognition, ability to learn, remember
- overcomes - effects of poor diet
- promotes neurogenesis
- provides protection vs. injury and degenerative conditions
- enhances neuroplasticity
27
Describe physical activity
- any body movement carried out by skeletal muscles and requiring energy
- essential and improves health and wellness
28
What is exercise?
- subset of PA
- refers to planned, structured, repetitive movement of the body to specifically improve and maintain physical fitness
- necessary to improve physical fitness
29
What is physical fitness?
set of physical attributes that allow to respond or adapt to demands and stress of physical effort
- to perform moderate to vigorous levels of PA without becoming overly tired
30
What are the physical activity guidelines (CPAG)
dscribes amount and type of PA that offer substantial health benefits for apparently healthy individuals of various age
31
What is CSEP and PHAC?
canadian society of exercise physiology
public health agency of canada
32
What are CSEP and PHAC PA guidelines?
For older adults & adults:
- 150 min of mode-vig / wk in bouts of 10 min
- beneficial to add muscle/bone streng 2 days/wk
For youth & children:
- at least 60 min/day mod-vig
- vig intensity at least 3 days/wk
- bone/muscles strengthening at least 3 days /week
33
What are the different types of intensities - what do they mean?
1- moderate intensity:
3.3 x rest for older
3-5.9 rest for adults
4-6.9 rest for young + children
5-6 on 0-10 on relative scale
2- vigorous intensity
4x intensity for older
6 or more for adults
7 or more for young
7-8 on relative scale
34
give examples of moderate and vigorous intensities
moderate:
- walking
- tennias
- water aerobics
vigourous:
- jogging
- tennis
- jumpin g rope
35
what are the different components of physical fitness?
1- health related components : physical capacities that contribute to health
2- skill related components: physical capacities that contribute to performance in a sport or activity - referred to as neuromuscular-related components of physical fitness
36
Name health related components of physical fitness?
- cardiorespiratory endurance: prolonged large muscle dynamic exercise at mod-high
- muscular strength
- muscular endurance (to contract and remain contracted)
- flexibility (move joints through full range of motion)
- body composition (proportion of fat and fat-free mass)
37
Name skill-related components of physical fitness
- speed
- power
- agility
- balance
- coordination
- reaction and movement time
38
Goal of physical training?
produce long term changes and improvements in the bodys functioning and fitness
39
principles of physical training?
- specificity
- progressive overload
- reversibility
- individual differences
40
describe specificity of physical training?
- adapting to type of training
| - perform exercises specifically designed for that component
41
Describe progressive overload
- adapting to amount of traning and FITT principle
- placing increase amount of stress on body causes adaptation to improve fitness
- fitness increases only if volume and intensity of workout increases
42
What dimensions determines the overload needed?
- frequency
- intensity
- time
- type
43
describe the FITT principle of progressive overload
F: freq varies with fitness goal and component, highly individual. based on experience, age, intensity of training. 3-5 days/wk for CRE
I: brings fitness benefits when you work harder than baseline. Varies with each fitness component
Time: benefits when exercise for extended period of time. if increase int, decre time
Type: varies with fitness component and goal. To develop CRE, continuous with large muscle. for MS; resistance exercise, Flex T: stretching exercise
44
What does the ACSM recommend for time?
combination of Mod (30-60/day at 150min/week) and vigorous CRE (20-60min/day at 60 min/wk)
45
What is reversibility? how to keep it from reversing?
when fitness improvements are lost due to reduction in training.
Exercise at same intensity but decrease frequency
46
Name the steps in designing a program?
1- medical clearance
2- assess physical fitness
3- set goals
4- choose activities for balanced program
47
who is medical clearance needed for, not needed for?
NOT:
- ppl not at rish for serious health problemsthat can exercise at 40-59% of HRR.
- male <45, females <55
NEEDED:
- ppl at any age with health problems
- HBP, heart disease, diabetes, kidneys, muscle or joint, obesity, eating disorders
- males>45, females >55
48
What are the different questionnaires used to asses fitness?
- Get active questionnaire (self administered to client): determines clients readiness for physical activity safely. Has reference doc.
- Physician physical activity readiness clearance (filled by physician when Q answer is yes, may required medically supervised program)
- PARmed-x for pregnancy (when pregnant)
49
principles of GAC
- used by doctors when risks clearly outweigh benefits
- allows user to make informed decision
- self-administered
- two page reference doc if answered yes at Q
50
What are the most common cause of<35 sudden death?
- congenital heart defects
| - other cases: coronary artery disease, heart attack
51
how to set up a program?
- assess current fitness level with 5 health related components
- use resoure manual CDEP
- set up goals related to CRE, ME, MS, flexibility, body comp
- choose activities for balanced work out (to develop all health related components of fitness.
52
Name some guidelines for training
- train regularly
- starts slow then gradually increase
- warm ups and cool downs
- listen to body, get rest
- cycle volume and intensity (never increase by more than 10%
- train with partner
- track progress
53
What are the stages of starting slow and gradually get in shape?
- Initial conditioning (1-6 weeks)
- Improvement stage (4-8 months) - increase duration or frequency before intensity
- Maintenance stage (long-term)
54
Side effects of overtraining?
lack of energy, decreased physical performance, aching muscles/joints
55
Describe benefits of a warm up
- can decrease chances of injury
- will increase muscle temp
- increase sinovial fluid
- increase blow flow to skeletal muscles and heart
- increase muscle metabolism
shoudl include low intensity full body movements
56
Benefits of cool down
- safely restores circulation to normal
- reduces cardiovasc risks
- prevents drop in BP and pooling of blood at extremities
- increase venous return
57
What are the different personal trainer accrediation
- Canadian society for exercise physiology (CSEP)
- American College of sports medicine (ACSM)
- National strength and conditioning association (NSCA)
- National academy of sports medicine (NASM)
58
The cardiovascular system consists of?
- heart
- blood vessels
- respiratory systen
59
Descirbe role of heart
pump oxygen poor blood to lungs and O2 rich blood to rest of body
RS: pumps blood to lungs (pulmonary)
LS: pumps blood to rest of body (systemic)
60
Describe the pulmonary trajectory
see paper
61
What is blood pressure?
- pressure exerted by blood on walls of blood vessels created by pumping action of heart
- pressure increases during systole (contraction), decreases during diastole (relaxation)
BP = Cardiac output (CO) x Total peripheral resistance (TPR)
62
What does systolic blood pressure give us an indication of?
how hard the heart is workin
63
What does diatole blood pressure give us an indication of?
- indirect indication of total peripheral resistance or how blood flows from arterioles to capilarries
64
What is a normal blood pressure, elevated, stage 1 hyper, stage 2, hyper crisis
- <120/<80
- 120-129/<80
- 130-139/80-89
- >140/ >90
- >180/>120
65
During exercise, how does BP change?
Systole BP increase up to about 250mm hg
Diastole BP should remain constant at approx 80
IF HIGHER - hypertension
66
What provides electrical conduction of the heart
1- sinoatrial node (SA node)
2- atrioventricular node (AV node)
3- bundle of HIS (AV bundle)
4- purkinje fibres
67
Describe the waves of ECG
| Draw it
P wave: atria activation
QRS complex: activation of ventricles
T wave: ventricle relaxes
68
What is ischemia?
when low S-T segment -> lack of blood flow to heart which disrupts electrical activity of the heart
69
Name the different types of blood vessels
- Aorta - receives blood from LV
- Arteries
- Arterioles
- Capillaries
- Venules
- Veins
- Venea Cavae- through which blood returns to RA
70
Describe function of Respiratory system?
- supplies O2 to blood
- removes CO2 from blood
- regulate blood pH
71
Where does the gas exchange occur?
at the alveoli
72
What allow gas to diffuse?
pressure gradient differences - diffuse from high to lower
73
What is metabolism?
sum of all chemical processes necessary to maintain the body
| - includes catabolic and anabolic
74
What is metabolic rate?
rate at which body uses energy
75
What are the three classes of energy containing nutrients?
- carbohydrates (glucose): can be used as quick source
- fats (for long term energy source)
- proteins (primarily used to build new tissue, can be broken down for energy when carbs and fats are lacking)
76
Describe ATP
- basic type of energy that powers biological processes
- energy currency
- direct source of muscular contractions
77
What are the three types of energy systems
Anaerobic-alactic
Anaerobic -lactic
aerobic oxidative
78
Which tupe of energy system is used for quick high intensity?
anaerobic-alactic
79
Which type of energy system is used for activity that last over 2 minutes?
aerobic
80
Whaat fuel is used in all three systems?
1- ATP, CP
2- muscle store of glucose, glycogen
3- glycogen, glucose, protein, fat
81
Which system uses oxygen?
aerobic
82
give examples of all three energy systems?
1- lifting grocery bag
2- 400m run
3- 30 min walk/run
83
Describe lactic acid
- produced in glycolysis
- fast dissociation to lactate and H+
- not a waste product but is used by heart, muscles and other during exercise
- partly contributes to acidification
- does not cause cramps
84
Lactic acid c an be used for form:
- glucose
- glycogenm
- ketone bodies
- oxidized to CO2
85
What are benefits of cardiorespiratory endurance exercise?
- improved cardiorespiratory function
- improved cellular metabolism
- reduced risk of chronic diseases
- better control of body fat
- improved immune function
- improved psychological & emotional well-being (reduces anxiety, depression, stress)
86
Explain improved cardioresp. function from cardiorespiratory endurance exercise
Increases the hearts health by:
- maintaining or increasing blood flow and O2 supply
- increase hearts muscle contraction
- strengthening of heart contractions
- increased heart cavity size and blood volume
- decreased blood pressure
87
Explain improved cellular metabolism of CRE
- increases capillary density in muscles
- increases muscle efficiency
- increases # of mitoch
- prevents glycogen depletion
- increases ability of muscles to use fat and lactic acid as fuel
- protect cells from damage from radicals
88
how does CRE decrease risk of chronic diesases
- decrease CVD (healthy balance of fat in blood)
- reduces inflammation
- less cancer
- less type 2 diabetes (metabolizes excess sugar, improves control)
- protects from osteroporosis
89
Describe better control of body fat
Increase caloric expenditure, increases metabolic rate
90
What is cardiorespiratory fitness?
body's ability to maintain a level of exertion for an extended period of time
91
What is the best quantitative measure of CRfitness?
Maximal oxygen consumption (VO2max)
92
what is VO2 max?
- amount of O2 the body uses when a person reaches the maximum ability to supply O2 during exercise.
- measured in ml/kg/min, ml/min, L/min
93
What does VO2 depend on?
- rate at which O2 is transported to tissues (CO)
- amount of O2 that cell extracts from blood
- capacity of blood to carry O2
94
What does high Vo2 mean?
high CR endurance
95
What is the Fick equation?
CO x arteriovenous O2 difference
96
What is cardiac output?
CO = stroke volume * heart rate
97
How do you asses cardiorespiratory fitness?
1- choose assessment test
2- monitor HR
3- interpret score
98
Name the CRfitness tests?
- 1.6 km walk test
- 2 min step test
- 2.4 km run-walk test
- ;egers 20 m shuttle beep test
99
Name pretest instructions
- avoid strenous activity day before
- no coffe day of test
- no smoking 3 hrs before
- no eating heavy3 hours before
100
describe 1.6 km walk test
- time to complete
| - Fast time, low HR = high level of CRE
101
describe 3-min step test
- time it takes to return to normal HR
- stepping at correct rate 22-24/min
high level = HR remains low, fast recovery
102
describe 2.4 km run-walk test
- time to complete
| high level = fast time
103
describe legers 20 m beep test
high level = reach higher stages
104
What are the two common sites to monitor HR? How?
carotid artery
radial artery
-count beats for 10 sec. x 6
105
How do you interpret scores?
look up in table
106
How do you develop a CRE program?
- set goals
- apply FITT
- warm up and cool down
- Build CRfitness (increase overload gradually, 5-10 min every 2-3 weeks)
- maintaining CR fitness
107
What are the types of goals that can be set while developing a CRE program
- specific CO2 consumption goal based on assessment
- > should be achievable 10-30%
- resting HR (can decrease by 10-15 bbpm
- time goal
- distance goal
108
What frequency should be used for CRE program
- at least 150 min per week of mod to vig
ACSM: 5 ore more days /week of moderate, 3 or more of vig
CSEP: accumulation of 150 min of mod to vig / week
109
What is the most important FITT component for CRE?
intensity
110
How can you monitor intensity and determine its level? Name 5 methods
1- Heart rate methods:
a- Max HR methods
b- Heart rate reserve method
2- oxygen uptake reserve method (VO2 max - VO2 rest(
3- METS method
4- ratings of perceived exertion RPE method
5- talk test method
111
What is the target HR zone?
zone reached and maintained during CRE
64-95% of max HR OR 40-89% of HRR
112
what is heart rate reserve?
difference between resting heart rate and max heart rate
113
How do you calculate MHR and HRR?
MHR:
% intensity x MHR
HRR:
(% intensity x HHR) + HRR
114
describe the METS method (metabolic equivalent)
- in terms of capacity to increase metabolism above rest
| - MET = index of energy expenditure compared to at rest
115
What is one MET at rest to O2 uptake?
3.5 ml/kg/min of O2
116
What is 1L of O2 in kcal expended?
5kcal of energy expended
117
What is 1lbs to Kg?
2.2lbs
118
What are the ratings of perceived exertion method (RPE)
- 0-10 omni scale
| - Borg scale
119
what is the talk test method?
- based on ability to speak during cardiorespiratory endurance as exercise intensity increases
120
How to determine time of training? ACSM, CSEP?
ACSM:
mod 30-60 min/day
big 20-30min /day
combination =or more 20-30 min/day
CSEP:
=> 150 min of mod-vig / week
121
what types of activity should be used for CRE?
activities that involve rhytmic use of large muscle group for extended period of time
122
How do you maintain CRfitness?
- keep intensity same at least 3 noncons days/ week
- set new goals, make adjustments
- involve other types of PA
123
What are other types of PA?
- crosstraining (alternating 2 diff. act)
- interval training ( high intensity, between rest)
- fartlek training (intense and less intense training sessions)
124
What type of problems can you encounter in hot weather and heat stress?
- dehydration
- cramps
- exhaustion
- heatstroke -> go to hospital
-> depends on the body's ability to dissipate heat and maintain blood flow
125
What types of problems can be encounter in cold weather?
- hypothermia (immediate medical attention)
- frostbite (freezing of body tissues - medical attention, circ. damage possible)
- windchill -> measure of how cold it is based on measure of heat loss from exposed skin caused by cold and wind
126
What other env. factor can affect performance>
air quality
127
What kind of injuries should have to call a physician?
head, eyes, broken bones, ligaments, internal chronic injuries
128
how do you manage minor exercise injuries?
```
RICE
Rest
Ice (10-20 min)
Compression
Elevate
```
129
how do you prevent injuries?
- train regularly
- gradual increase
- proper rest
- good warm up and cool down
130
describe skeletal muscles
> 40% of body mass
- required for movement (contract, pull tendon, pulls bone)
- site of energy rxns (metabolism)
- compose of muscle fibers (cells)
131
What is the motor unit?
- composed of nerve cell alpha motor neuron connected to # of muscle fibres. calls on them to contract
- # recruited depends on strength required
- amount of force depends on # of motor unit recruited, motor unit type, firing frequency, order of recruitment (slow->fast)
132
What are the different skeletal muscle types?
1- slow twitch fibres
2- intermediate twitch fibres
3- fast twitch fibres
133
Which type of muscle fibre has high fatigue resistance, low?
high: slow twitch
low: fast twitch
134
Which type of muscle has high strength, low stregth?
high: Fast
low: slow
135
what type of energy is used by slow twitch? fast
aerobic
| anaerobic
136
which muscle type has the fastest speed of conduction?
fast twitch . muscle
137
What type of exercise are slow-twitch fibers majority individuals?
Fast?
marathon runners
weigh lifting
138
how does resistance training improve muscular fitness?
- > hypertrophy of skeletal muscles:
- muscle fiber size (myofibril size increases, # of myofibril increases)
- amount of connective tissue around
- cell content of enzymes, increases ATP + glycogen
-> muscular learning - resistance can increase size and strength of slow/fast twitch fibers (mostly fast)
139
Why are men stronger on the absolute strength scale?
more testosterone
| nervous system activation is faster
140
Name benefits of muscular strength and endurance
- improved performance of P.A (everyday task)
- injury prevention (good posture, proper balance, stronger, less susceptible)
- enhanced self-image + quality of life
- improved muscle and bone health with age (prevents degeneration, maintains nerve connection
- increased longevity (decreased rate of death)
- increase metabolic and heart health (prevent and manage CVD, diabetes)
141
how does msucular strength and endurance prevent diabetes?
- improving glucose metabolism
- increasing VO2 max
- decreasing BP
- increasing HDL cholesterol and decreasing LDL
142
How many days of muscular strength is recommended per week?
2-4 days/week
143
Describe muscular strength?
maximum force a muscle or muscle group can produce in a single effect
144
what is muscular endurance?
ability of muscle to exert submaximal force continously or repeatedly over time
145
how do you asses muscular dynamic S.?
1- repetition maximum (1-RM)
146
Describe 1-RM
```
- direct measurement of strength, max weight one can lift once
how?
- weigh yourself
- warm up
- start with lower weight 3-5 times
- increase until 1- RM is achieved
```
How to rate?
weight lifted / body weight -> go to table
or brzycki equation (resistance lbs / 1.0278 - (0.0278 x # of reps))
147
How should you breath as you lift?
exhale
148
how do you measure isometric (static) muscular strength?
- hand grip dynanometer (or digital)
| - record and add both hands -> go to table
149
How do you asses dynamic muscular endurance?
- partial curl up test -> test endurance of abdominal muscles. perform as many until you cant anymore
- push up test -> endurance of muscles in upper body. perform as many as possible record, table
- squat end test - > test endurance of lower body, perform as many - table
150
how do you asses isometric muscular endurance?
Flexed arm hang test - overhang or underhang
151
how to create successful resistance training program?
- static vs. dynamic strength exercise
- weight machines, free weights, body exercises
- other training methods and equipments
- applying FITT
- warm up/cool down
- general guidelines
- getting started
- making progress
- more advanced training programs
- weight training safety
- weight training exercises
152
describe dynamic and static strength exercise and when each would be used in a program?
static: muscle contraction without change in length or angle of joint on which muscle acts
- used without equipment, after injury, surgery (2-10 reps max)
dynamic (isotonic): muscle contraction with change in lenght of muscle
- used for increasing muscle strength and endurance
- build St through full ROM
153
What are the types of muscle contractions?
- Concentric: overcomes a resistance and shortens as it contracts
- Eccentric: when resistance is greater than force applied by muscle. muscle lengthens during contraction
154
What are the different types of dynamic resistance exercices?
- constant resistance exercise (constant load through ROM)
- variable resistance exercise (load is changed to provide max load at entire ROM)
- eccentric loading (pliometric): placing load on muscle as it lengthens
- plyometrics: sudden eccentric followed by forcefull concentric contraction
- speed loading: moving a load as rapidly as possible
- isokinetic resistance exercise: constant force at constant speed (concentric contraction only)
155
Name advatanges of machines and free weights
Machines:
- safe, easy, no spotter, back support
Free weights:
- cheaper, greater variety, widely available
156
Name other training methods and equipment for dynamic resistance exercises
- resistance bands
- exercise balls
- pilates
- vibration training
- power based (cross fit)
- no equipment (calisthetics - uses body weight)
157
What is frequency all HC and CSEP and ACSM agree upon?
at least 2 days/ week
HC and CSEP say up to 4
158
how to choose intensity?
- based on level of fitness and goal
159
if goal is stregth, endurance or general fitness what intensity do you choose?
strength: low # of reps at 80% of 1-RM
endurance: high # of reps at 40-60% of 1-RM
general: moderate # at 70% of 1-RM
160
What is time in resistance training?
of reps and # of sets
- # of reps that cause fatigue
- depends on goals
161
what time is chosen depending on goal?
S: 5-6 reps - rest for 3-5 min
E: 15-20 reps
gen: 8-12 reps - rest 1-3 min
162
What is the training volume formula?
weight x rep x set
163
What is an agonist muscle?
- primer mover muscle
- is the contracting muscle that initiate movement
- opposes antagonist
164
What is the antagonist muscle?
muscle that opposes/resists action of agonist
165
What is the synergist ?
muscle cooperating with another muscle to produce movement that neither alone can be produce
166
Stabilizers
Muscles that prevent unwanted movement
167
What does the ACSM and CSEP suggest as types of exercise for resistance training?
8-10 exercises diff for entire body,t hat work all major muscle groups
- balance agonist and antagonist
- perform large muscle before small
- multijointed before single
168
Give guidelines for general resistance exercise
- exercise all major groups
- include 8-10 exercise
- lift from stable position
- do not hold breath (exhale during concentric, inhale during eccentric)
- 24 hr rest
- exercise through Full ROM
- large muscle before small
- warm up coold down
169
how to make progress in resistance training?
add weight according to 2 for 2 rule: if you can do 2 more reps in 2 continous sessions, increase by 5%
