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
How do you calculate the Duration of a work out?
- Length of time for repetition ( tempo)
3,0,1 = 4 seconds this is the lot repetition - Duration of set
You take the lot repetitions and multiply bu number of reps=
4 secondsx 10 reps = 40 seconds per set
- Now what is the total time of sets?
Well if you have
40 seconds x 3 sets= 120 seconds spent on 3 sets - Now you give a time interval between work out if 60 seconds . How long are you spending in the gym for those 3sets?
60x30 seconds= 180 seconds considering
the time rest interval - You want to know the total time of the work out?
Total time of sets:120 seconds + the total with rest intervals= total tome of the session
120 second+180 second= 300 seconds= 5 min
How long should rest periods be and ate they necessary?
It is important to have a recovery period in order to replenish energy and remove build ip of lactic avid. For the beginner 60-90 seconds between sets is great.
Modification of rest depends on the type of training …dies it involve strength, endurance or power.
It is recommended rest period between work out is 48 to 72 hours
… to facilitates recovery adaption time for muscle breakdown and energy replenishment
Maximum muscle fatigue depends on what?
Depends on age, experience, fitness level of participant!
Each set should be performed to a maximum voluntary contraction within yhe first month. MVC IS DEFINED AS COMPLETING THE LAST REPETITION OF ACSET WITHOUT CHEATING AND BRING UNABLE TO COMPLETE ANOTHER REPETITION OF THAT SET
MAXIMUM VOLUNTARY MUSCLE ACTION OR MAXIMUM MUSCLE FATIGUE
The first few weeks a exercise program should focus on exercise technique, safety, and familiarity with program components
Why?
The participant has to become accustomed to strength training environment, the routine of exercise sessions, and physical adaptation resulting from strength program.
Change should occur in the 3-6 weeks
Gradually intensity should increase as number of rep increase the intensity decreases
What muscle groups are recommended for a beginner program?
Pectorals-> Fly or Pec deck Upper back ->one arm row Deltoids-> lateral front raises Quadriceps/HAMSTRINGS - leg extension, leg curl Upper trapezius-> upright row
What dies the scope of anatomical adaptation training state?
- After training adaptation all of the muscles , ligaments, and tendons of the body will better cope with heavy loads of subsequent training phase
- Training brings all body parts into a balance, neglected body parts are cared for and symmetry is restored
- Training prevents injuries through through progressive adaptation to heavy loads
- Progressively crease cardio respiratory endurance
Duration and frequency of AA TRAINING STATES
Aa is not a stressful program
Dome beginner have an increase in muscle size.
6 weeks is sufficient for recreational body builders and strength trainers with 2-3 years training
Advanced body builders and strength trainers can make do with 3-6 weeks of training. Any longer the 6 weeks will nor produce a training effect at that point the body has nothing ti adapt.
Training frequency depends on one’s training background and overall commitment to training
Training frequency depends on one training background. What is expected tome for training a beginner versus advanced body builders?
2-3 times per week for beginners snd entry level body builders
And 4-5 sessions per week for advanced and elite body builders
Research shows the best training method fo Aa phase is ?
Circuit training because it alternates muscle groups and involves most or all body parts and muscles
What is hypertrophy?
Without changing ant exercise ms the initial program can be modified by changing sets reps and rest periods to emphasize muscular strength, endurance or increasing muscle size( hypertrophy)
What is the scope of hypertrophy training?
It looks to increase muscle size taxing ATO AND CO STORES
IT REFINES MUSCLE GROUPS OF THE BODIT IMPROVED THE PROPORTION SMONG MUSCLE GROUPS
You are not allowed to design programs utilizing maximum strength training
True
What doe maximum strength training consider?
Increase protein in muscle
Increase thickness of the cross bridges and myosin filaments
You want to induce cheonic hypertrophy
Teach muscles to recruit as many fast twitch muscle fiber as possible through application of heavy loads
This develops maximum strength and improve TONE AND DENSITY
What getting ripped or having muscle definition occurs at what moment in the training phase?
The last
What happens in in muscle definition?
Burn of subcutaneos fat increase in visibility of muscle striations.
Increase in peotein content of muscles with long high rep sets
Clearly increase in capillary density results in sloght increase in muscle mass
How long does ripping or MD LAST FOR? Anywhere from 3-6 weeks for an experienced body bullder… for the general population 1-2 weeks will suffice
True
For general population encourage gradual load increase, manipulate the load to get to high repetitions
Use a moderate pace
Limit resting interval to min 60 seconds
What is the transition training?
It is designed to give the body a rest it allows for recovery
A person can choose an activity unrelated to resistance training
Transition training does the following?
Decreases the volume and intensity of teaining and facilitates removal ofatigue
Replenishes exhausted energy stores
Relaxes bosy and mind
Fillow FITT
