Mapeh strength training Flashcards
weight bearing activity
strength training
6-15 reps 3 sets
upper body strength training
15-25 reps 3 sets
lower body strength training
group of repetitions
sets
one full movement from beginning to end
repetition (reps)
FITT principle
Frequency Intensity Time Type
no. of sessions per week affected by current fitness level
frequency
Difficulty level of the workout
intensity
duration/distance; influenced by intensity and type of workout
time
mode; influenced by goal and level
type
ilan benefits ng weight bearing chuchu
8
increase in?
muscle strength
strengthen
tendons and ligaments
improve
range in motion joints
improve _______ level
blood pressure
reduction and increase
body fat and lean muscle mass
positive changes in
blood cholesterol
gain improvement in
glucose tolerance and insulin sensitivity
gain overall
strength balance and functional ability
precautionary measures (7)
warm up cool down align body work at right tempo breathing challenge muscles stick to the routine give time to recover
five basic exercises
push ups squats superman crunches side crunches
