final SG Flashcards
weight vs. strength training
fitness levels and appearance // strength and athletic performance
muscular strength
maximum force in a single effort (1 RM)
muscular endurance
perform repeatedly for an extended period
eccentric movement
muscle lengthens
concentric
muscle shortens
isometric movement
tension without movement (plank)
skeletal muscle
voluntary:
- slow twitch (long)
- fast twitch (explosive)
smooth and cardiac muscle
involuntary
endurance program
“toning”
lower weight, higher reps, shorter rests
hypertrophy program
muscle building
moderate weight, moderate reps, moderate rests
strength program
strength and power
heavy weight, low reps, long rests
major muscle groups (cross multiple joints)
chest, back, legs, shoulders
chest
pectoralis major
shoulders
deltoid
back
latissimus dorsi
legs –quads
- rectus femoris
- vastus intermedius (beneath rectus femoris)
- vastus lateralis (outer)
- vastus medialis (inner)
legs – hamstrings
- biceps femoris
- semitendinosus
- semimembranosus
arms
- triceps brachii
- biceps brachii
variable resistance machine
load changes throughout ROM to maximize weight displacement
pros to machines
back support; quick and easy; no spotter
cons to machines
limited availability, limited ROM, limited weight
kidney shaped wheel or cam
causes the distance between the pivot point and weight to change
fixed resistance equipment
pre-set pulley
free weights
constant resistance
*pros: cheaper, full ROM
*cons: requires spotter, more injury prone
exercise balls
recruit more core muscle groups
kettlebells
weight is distributed unevenly
correct lifting technique
- good grip
- stable position
- weight close to body
- use legs
descent:
breathe in
ascent:
breathe out
5 contact points for bench
head, shoulders, back, glutes, feet
FITTVP
Frequency
Intensity
Time
Type
Volume
Progression
SMART goals
Specific
Measurable
Achievable
Realistic
Timely
specificity
training the body in a specific manner for a specific outcome
muscle balance
choose exercises that train opposing muscle groups
arranging exercises
large muscles before small
multiple joint exercises before single joint
most intense before least intense
compound set
same muscle, different exercises
superset
different muscles, different exercises
core muscle groups
can be tested with 1 RM testing
*shoulders
*chest
*legs
endurance program overview
12-20 reps
2-3 sets
60-67% RM
20-30 second rest
hypertrophy program overview
6-12 reps
3-6 sets
67-85% RM
30-90 second rest
strength program overview
1-6 reps
3-5 sets
85-100% RM
2-5 minute rest
overload
each workout should place a demand on the muscles that is GREATER than what they’re used to
progressive overload
implementing overload over time
12-15 RM method
used to find your proper rep range without using 1 RM testing
increasing load 2 for 2 rule
if you can complete 2 more reps than your goal for 2 consecutive workout days, then increase the load
*2.5-5 lbs upper
*5-15 lbs lower
DOMS
- delayed onset muscle soreness 24-28 hours after training
- can last up to 5-7 days
- caused mostly by ECCENTRIC movements
lactic acid buildup
- doesn’t cause DOMS
- a more short-term reaction to training
sagittal plane
*splits the body in half vertically (between the eyes)
*flexion and extension
- squats, leg extension, etc.
frontal plane
*splits the body in half vertically (front and back)
*abduction and adduction
- lateral raises
transverse plane
*splits the body in half horizontally
*rotation
- russian twists
ATP-PCr system
*uses phosphate in phosphocreatine to create ATP WITHOUT OXYGEN
*lasts ~5-10 seconds
- sprints
anaerobic glycolysis
*use of glucose and glycogen to create ATP WITHOUT OXYGEN
*lactic acid byproduct
*lasts ~10s - 2 minutes
- 200 yard dash
aerobic glycolysis
*use of fat, protein, and carbs (glucose) to create ATP WITH OXYGEN
- more prolonged periods of moderate intensity exercise
immediately after a lift
want to consume protein and carbs ~30 minutes after
pre-workout and creatine
caffeinated pre-workout
*stimulates the nervous system
*FDA recommends <400 mg a day
creatine
*increases strength and muscle mass
muscular endurance testing
*ability to perform repeatedly with moderate loads for an extended period
- Push-Up test
- YMCA bench press test
weight training for older adults
*lower resting HR
*increase strength and bone density
programming for older adults
*5-10 minute warm up and cool down
*8-10 exercises using main muscle groups
*2 or more non-consecutive days a week
Bryzcki equation for 1 RM
weight lifted / (1.0278 - (# of reps x .0278))
Epley equation for 1 RM
((.033 x # of reps) x weight lifted) + weight lifted
