fitness Flashcards
1
Q
Endurance
A
Reps: 15+
Sets: 2-3
Exertion level: 30-65 percent
Rest: <30 seconds
2
Q
Endurance Benefits
A
- Tones Muscles
- Muscular Endurance
- Low injury risk
- Maintains proper form- doing less weight= good form
3
Q
Hypertrophy
A
Reps: 8-12
Sets: 2-6
Exertion Level: 60-85%
Rest: 30-90 seconds
4
Q
Hypertrophy Benefits
A
- muscle growth
- increase muscular usage
- maintain power for longer
5
Q
Strength
A
Reps: 2-6
Sets: 3-6
Exertion Level: 85%+
Rest: 2-3 minutes
6
Q
Strength Benefits
A
- improves balance
- improves flexibility and mobility
- increases muscle fiber strength
- increases bone density
7
Q
Power
A
Reps: 1-5
Sets: 3-5
Exertion Level: 75-90%
Rest: 2-5 minutes
8
Q
Power Benefits
A
- Speed
- Less risk of injury
9
Q
Isometric
A
When no muscle fibers change in length
10
Q
Concentric
A
Shortening of muscle fibers (Often happens while flexing)
11
Q
Eccentric
A
Lengthening of muscle fibers (Often happens while extending)
12
Q
Overhead press: Target Muscles
A
- Front Deltoid
- Triceps
- Lateral Deltoid
13
Q
Overhead press: evolution
A
- Seated dumbell
- Standing dumbell
- Kettlebell press
- Push press
- BB overhead
14
Q
Overhead press: Safety Considerations
A
- Clips are on
- Use bar marking to center yourself on the bar
- Adjust safety bars to shoulder height
- Don’t overload the bar, pick a reasonable wieght
15
Q
Overhead press: Benefits
A
- Improve car strength
- Bigger shoulders
- Better bench press technique
- Improves upper body strength and power
- Real-life use
