Chapter 13: Begginer Programs Flashcards
Adults with no strength training experience and those who have not trained in a while should follow what kind of program?
A general program in which resistance is light and the main focus is on learning or relearning proper exercise technique.
Why is it bad for beginners to do to much to soon?
You must give your body the chance to gradually adapt to the physical stress of strength trying.
How long of a program at most should you be doing?
12 week programs that use all of the Core Lifts.
What are the core lifts in eight lifting? Why do we call them that?
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Why do we want to build healthy habits in early training?
So that strength training becomes an enjoyable, meaningful, and lifelong experience.
ReguRdless of how much weight someone else is doing in the gym how much should you be doing?
Beginners need to progress slowly during the first few weeks as they build the foundation for much more advanced train programs in the future.
Why is it not nessary to train with high volume or intensity in the gym in the beggining?
Because most of the initial strength gains are due to neural adaptations rather then muscle hypertrophy.
What do all strength training programs need to be based upon?
The fundamental principals of overload, progression, and specificity.
What is not uncommon to see for beginners when they first being weight lifting? Compared to a advanced weight lifter what do we see?
To see a beginner increase muscular strength by 40 percent during the first 8 to 12 weeks.
A advanced weight lifter would only see about 5 to 10 percent improvement in the same amount of time.
What do you get closer to as your strength training experience increases?
You get closer to you genetic potential.
What does the curve in the picture represent?
Gains are made more easily on the lower portion of the curve. As individuals start to train and come more slowly as individuals approach their genetic potential.
What is genetic potential?
The theoretical() optimum performance capability which an individual could achieve in a specific activity.
What are genetic limits?
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After you complete the beginner program what will you need to do and why?
You will need to modify your strength trading program successfully to see continual gains in muscular fitness.
Instead of discouraging you when you have to modify your program what should this do?
This slower rate of improvment should motivate you to put in additional time and effort.
