Lecture 3 Flashcards
components of exercise training session
warm up: 5-15 min low intensity exercise
conditioning: 20-60 min aerobic resistance, and or/sports activities
cool down: 5-15 min of low-moderate intensity exercise and stretching
endurance program
12-20 reps
2-3 sets
60-67% 1 RM
20-30 sec rest
hypertrophy program
6-12 reps
3-6 sets
67-85% 1 RM
30-90 sec rest
strength program
1-6 reps
3-5 sets
85-100% 1 RM
2-5 min rest
specificity
training the body in a specific manner for a specific outcome
SAID
specific adaptations by imposed demands
recommended times to train
ACSM recommends 2-3 days
SMART goals
specific, measurable, achievable, realistic, timely
arranging exercises
large muscles to smaller muscles, multijoint exercises to single joint exercises, explosive power type lifts and plyometrics before basic strength and SJE
ways of determining exercise loads
% 1 RM, 12 RM-15 RM method
overload
each workout should place a demand on the muscles that is greater than what they are used to
progressive overload
implement the overload concept over time
how to know when to increase load
2 for 2 rule: if you are able to successfully complete 2 more reps than goal on 2 consecutive training days then increase weight
how much to increase weight
1.5-5 lbs for upper body and 5-15 lbs for lower body
compound set
working the same muscle group back to back but doing two different exercises
superset
working opposing muscle groups back to back with two different exercises
traditional pyramid training
first set higher reps, second set mid reps, third set low reps
reverse pyramid training
first set low reps, second set mid reps, last set higher reps
drop set/muscle failure
performing a set to failure, reduce the load and perform to failure again
- decrease the load about 5-25% for each dropo
DOMS
delayed onset muscle soreness
- experience of becoming sore 24-48 hours after a strenuous training session or an exercise you’re not accustomed to
- can last up to 5-7 days
- structural damage to muscle tissue that interferes with normal function of the sarcoplasmi reticulum and inflammatory immune cells that migrate to the muscle to assist in repairing the muscle
lactic acid build up
not the same thing as DOMS, build up goes away a few hours after exercise, occurs when there is not enough oxygen in the muscles to metabolize the glucose
