EXERCISE Flashcards
Hypertrophy
Muscle Growth:
High Volume / Load
6-8 Reps
3-6 Sets
Hypertrophy - Postive Responders
Respond to increase Volume
Increase Volume to 20% increments
Hypertrophy - Performance Plateau
Decrease Volume / Maintenance Level
2-4 reps
Hypertrophy Splits
Workout each muscle group twice a week.
Protein Synthesis
When muscles build new protein
When protein synthesis exceeds the rate of protein breakdown then muscles grow
P.S. happens between 24-48 hrs after workout
P.S. elevates over 130% after 29 hrs better of high volume, 3 sets rather then high volume, 1 sets
Key: high volume, more sets lead to muscle growth
Anaerobic Exercise
Movements that require short bursts of intense energy.
EXAMPLE:
weightlifting
jumping or jumping rope
sprinting
HIIT
Biking
Aerobic Exercise
Low to High Intensity / With “oxygen”
Use of oxygen to meet energy demands
Example:
Swimming
Cycling
Elliptical
Walking
Rowing
High Volume vs High Intensity
High volumes - increasing the number of reps & sets you complete with a given load.
High Intensity - increase in load while keeping the reps & sets the same.
HIIT
A burst of strenuous exercise followed by a period of rest.
Ketosis
Metabolic state when your body burns fat for energy instead of glucose.
How do we lose body fat?
When we create an energy deficit.
Expanding more energy than taking in more food.
Interval Training vs. Steady Fat Burning Training
You can lose the same amount of body fat from either training, the key is the “energy deficit” that is created within a 24 hr period.
Hypocaloric
Low number of calories
Hypercaloric
Caloric surplus of fats and sugars.
TDEE (Total, Energy, Expenditure)
Estimates how many calories your body burns daily by accounting for three major contributing factors:
your basal metabolic rate (BMR),
your activity level and the
thermic effect of food metabolism
BMR / RMR
The number of calories your body burns while in a resting state.
NEAT (non, exercise, activity, thermogenesis)
Energy expended during basic activities (job, leisure)
EAT (exercise, activity, thermogenesis)
Energy expended during activity
TEF (thermic, effect, of food)
Energetic cost of digesting and metabolizing nutrients.
Interval Training vs HIIT
Interval Training - low/moderate intensity with rest breaks
HIIT- high intensity followed by a rest break.
PAP (post activation potentiation)
Compound movement followed by a plyometric movement to increase power.
Plyometrics
The use of speed & force of different movements to build muscle power.
EXAMPLE:
Box Jumps
Burpees
Tuck Jumps
Concentric Movement
Concentric movement is when the muscle shortens while producing force (contracting the muscle). This happens when you are raising the weight during a biceps curl.
Eccentric Movement
Eccentric movement is when the muscle lengthens while producing force. For example, when you’re lowering the weight back down during a biceps curl.
Compound Movement
Working multiple muscle groups at the same time.
EXAMPLE:
Deadlifts. …
Bench Press. …
Squats. …
Shoulder Press. …
Pull-Ups.
