Chapter 8 Flashcards
Resistant training principles. What are they?
Periodization Split routines Training to failure Negative training Speed strength Plyometrics Set arrangementsp ( superset pyramid stripping set Sport specific, body building, power lifting
What is periodization?
By BOMPA TRAINING WITH FREQUENCY, duration, volume, and intensity Training cycles Rate of things done according to volume You need to alter all three It is variation.
What are split routines?
Ised by advanced weight trainer to increase quality of their training and improve over all resilts. Train different muscle groups on alternate days
What is the most popular split routine?
The two day split:
Upper / lower boady divisoon wor upper half monday lower half tuesday and rest wednesday then repeat
Upper chest back shoulders and abs
Lower is legs and arms
The split involves working muscles with pushong one day and pill ong the next
Work legs back and bicep one day
Chest tricep and abd the other day
This is the push pull division
What dors training to failure mean?
Id load, number of repetitions at which tome you cannot break form
What is forced reps using positive failure?
Assisted training or spotting
A few forced reps immeditaky after positive failure
What is negative training?
Having a spotter lift the weight the person cannot lift on their own into a position it can be lowered under control
You lower in 4 sec negative rep
Add redistance in lowering
Responsible for delayed onset muscle soreness or myosititis
What is power training?
Resistive movement are done in an explosive manner.
Force+ speed
What is plyometric training?0
Involves rad deceleration of mass follwed by rapid acceletoon of mass in the opposite directionjelpful prestretch muscles follw by isotonic contraction
It is a form if speed strength training : bounding, hopping, jumps, catches, throws with ghe medicine ball
Should be only achieved with athletes that have high levels of strength
What are set arrangements?super setting
A method of alternatingthe arrangement of sets and occurs when two different exercises are performed without test period in between.
The advantage ismore work less tomme and build bulk muscle
What is the pyramid principle?
Maximizes a specofoc exercisde and performance
Varied repetions and weight is involved in ascending or descending less weight mor reps
What is tge triangle puramid or double pyramid
Mix up ascending ad descending pyramid
What is the stripping set?
21… the individual doesas many repetitions as possible at a certain weight and the decreasedthe weight as soon as no more repetitions can be achoebed. They immediately start doing exercise with loghtwr weight.
Name the cycles
Macrocycle
Mesocycle
Microcycle
