Group Training Flashcards
RAMP
R - Raise the Heartbeat ( increase the bloodflow and Body temp)
A - Activate Muscles
M- Mobility ( Opening of Joints)
P-Potentiate ( to Intensify) ie - getting the heartrate up
Introduction to Class
Always Introduce yourself name etc
Ask if any Injuries / Illness etc
Have Commucaiton with clients
Benefits for cardiovascular exercise
Helps with better heart efficient
Releases endorphins which will make you feel great
It gets the blood pumping all around the body
Overall health and well-being
Great for our mental health and paired with a good balanced diet it can be great for weight loss
Benefits for hiit training
Great for overall health and well-being
Increases aerobic and anaerobic fitness
-Increase epoc - effective post optomon consumption for up to 72 hours after exercise
-We when up the resistance this will be great for muscle endurance
Liss is
Low intensity steady state
Working aerobic at this moderate intensity for a continuous extended period
Agonist is
Working the 1 muscle group but 2 exercises
Atangonist super set is
Can make you stronger in both
Doing set of exercise for one body part then doing a set for the antagonist body part
Eg bicep curls into triceps ext
Drop set can be time efficient way to train
Start off little heavy weight then go to failure with a lighter weight
Partial reps help with
-May help body get use to more weight
-May help to focus on and overload specific muscle groups
Can be done like 21’s
So eg bicep curl
- 7 normal ones
-7 half reps
- 1and quarter reps as one rep
Inset super set - like a Chinese 2in1
Must be able to make a smooth translation between exercises
Two exercises in one movement
Eg - squat into shoulder press
Lateral raises into frontal raises
Pre exhaust training great when training hyperteophy
Do isolation Exercise then with no rest struggle into a compound exercises this will fatigue the target muscle that allows a fresh assisting muscle to push the target muscle to further fatigue
Eg - dB fly into bench press
