Muscle Training Methods

Question 1

Endurance / Aerobic - slow oxidative

Answer 1

1) 30-40% load
2) 3 sets (12-14 reps)
3) Ability to resist fatigue
4) Depletes slow and fast twitch muscle
5) Low ATP consumption
6) High mitochondrial oxidative capacity
7) Low glycolytic capacity
8) Increases red muscle
9) Submaximal, rhythmic, repetitive exercises of large muscle groups
10) High Reps and Low Weight

Question 2

Strength / Anaerobic - fast glycolytic

Answer 2

1) 70-80% load
2) 2 sets (8-12 reps)
3) Provides resistance in ROM
4) Resistance will determine rate of muscle development
5) Low speed, High load
6) High ATP consumption, high lactic acid
7) Low mitochondrial oxidative capacity
8) High glycolytic capacity
9) Increases white muscle
10) Activity occurs without presence of inspired oxygen
11) Low Reps and High Weight