Art Of Lifting Flashcards
What is the SAID Principle?
Specific Adaptation to Imposed Demands: to improve a specific skill/attribute, use exercises that are as similar as possible.
What is a good rule of thumb for how frequently you practice a particular lift?
2-3 times per week
What factor largely determines whether you get bigger and/or stronger?
Progressive Overload
How can you accomplish progressive overload?
- Increase Intensity
- Increase Volume
- Increase Density
- Increase Difficulty
What is the formula for volume?
Volume = Weight x Reps x Sets
What is the rule of thumb for building hypertrophy?
30-50 reps at 60-75% 1RM
What is the rule of thumb for building strength and hypertrophy?
15-25 reps at 75-85% of 1RM
What is the rule of thumb for building strength?
5-10 reps at 75-85% of 1RM
What is intensity?
The amount of weight you lift relative to your max.
What determines the metabolic cost of exercise?
The total pounds lifted.
What is a good cardio workout to have alongside your strength training?
Use low impact cardio, 2-3 times per week, for 20-40 minutes, aiming for a heart rate of 130-140 bpm
What is the affect of stress on recovery?
It prolongs it up as much as twice the normal amount
What is the effect of a sleep deficit on fitness?
It shifts one’s respiratory exchange ratio to burn more carbs and proteins and less fat.
How can your improve your sleep quality?
- Keep your bedroom cool and dark
- Minimize screen time two hours before bed
- Tint your screens red before bed
- Journal
- Develop a distinct pre-bed ritual
What usually governs weight gain or loss for most people?
Caloric Balance
How can you estimate your caloric needs?
Use the Harris-Benedict Equation
How much protein should you consume?
0.8 grams of protein per pound of body weight.
What mindset should you use when approaching strength training and exercise?
Think like a scientist - formulate and test hypotheses
What is the most important question you can ask yourself?
Why do I train?
When are particular exercises important?
Only when the exercise is particular to your sport (i.e., squatting for power lifters)
How much body fat is ideal for male athletes?
10-15% bodyfat
