Study Guide Flashcards
All beginning lifters and/or young lifters, and experienced lifters who have not lifted for several weeks should start off doing an endurance lifting program, which I call Phase I. Muscular endurance can be achieved by choosing light weight and by completing high repetitions with moderate to high sets for each exercise. The rest interval is short. There should be low to moderate stress on the muscles at work.
Phase I - Muscular Endurance
This lifting routine is a great overall strength training program, for all types of individuals who are interested in general strength gains. Muscular strength can be achieved by choosing a moderate weight, and by completing moderate repetitions with moderate sets for each exercise. The rest interval is moderate. There should be moderate to high stress on the muscles at work.
Phase II - Muscular Strength
This strength training program is for people who are interested in large (bulk) muscular gains, for explosive type sports/activities. High Stress on the muscular system is experienced in this program. Muscular power can be achieved by choosing a high weight and by completing low repetitions with high sets for each exercise. The rest interval is long. There should be high stress on the muscles at work
.Phase III - Muscular Power
Using oxygen.
AEROBIC
Activities using large muscle groups at moderate intensities that permit the body to use oxygen to supply energy to maintain a steady state for more than a few minutes. See steady state
AEROBIC ACTIVITIES
The ability to continue anaerobic activity over a period of time.
AEROBIC ENDURANCE
Not using oxygen.
ANAEROBIC
Activities using muscle groups at high intensities that exceed the body’s capacity to use oxygen to supply energy and create and oxygen debt by using energy produced without oxygen.
ANAEROBIC ACTIVITIES
Pertaining to the heart and blood vessels.
CARDIOVASCULAR
A series of exercises, performed one after the other, with little rest between. Resistance training in this manner increases strength while making some contribution to cardiovascular endurance as well. (It remains controversial as to whether a significant cardiovascular benefit will be achieved in the absence of very consistent motivation or close supervision of the sessions.)
CIRCUIT TRAINING
A gradual reduction of the intensity of exercise to allow physiological processes to return to normal. Helps avoid blood pooling in the legs and may reduce muscular soreness.
COOL DOWN
The condition resulting from the excessive loss of body water.
DEHYDRATION
The capacity to continue a physical performance over a period of time.
ENDURANCE
The capacity to produce work.
ENERGY
Physical exertion of sufficient intensity, duration and frequency to achieve or maintain fitness, or other health or athletic objectives.
EXERCISE
A loss of power to continue a given level of physical performance.
FATIGUE
The state of well-being consisting of optimum levels of strength, flexibility, weight control, cardiovascular capacity and positive physical and mental health behaviors, that prepare a person to participate fully in life, to be free from controllable health-risk factors and to achieve physical objectives consistent with his/her potential.
FITNESS
