exercise pres Flashcards
overload principal
for mm performance to improve, resistance must exceed capacity of mm
SAID principal
specific adaptations to imposed demands
wolfs law
body adapt to stress on them
reversibility
adaptive changes are temporary
when does de training. begin
1-2 weeks
three principals of exercise
overlaod
SAID
reversibilty
3 benefits of resistance exercise
mm strneght/ perf
bone density
less joint stress
FITT
F - day/week
I - weight reps/rest/sets
T - one session
T - static, dynamic, open chain , weight bearing
F - novices
2-3 days/week
general time
20-30 mins
training for power Intensity
0-60%
3-6 reps
1-3 sets
2-3 min rest
training for strength intensity novice
60-70 %
8-12 reps
1-3 sets
2-3 mins
training for strength intensity advanced
80-100%
1-8 reps
2-6 sets
2-3 mins
training for hypertrophy
novice
70-85%
8-12
1-3
2-3 mins
training for hypertrophy
advanced
70-100
1-12
3-6
2-3 min
