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KINE 1106


Warm-up should occur prior to what? stretching
what does a general warm up consist of? 5-10 minutes of slow, easy jogging or stationary bike
specific warm up and stretch 5-10 minutes of specific warm or stretch up for the major muscle groups to be used
Why is it important to warm up? warms the blood &muscle, increases pliability of muscle tissue,increased heart rate,increased blood flow,respiration rate,perspiration,viscosity of joint fluids
flexibility range of possible movement increases at a joint and surrounding muscles
factors affecting flexibility activity leve, joint structure, muscle size, age and gender, connective tissue, frequency and duration of stretching
When do you stretch? before and after activity
Static stretching constant, held stretch, can do a passive stretch, can use a partner or object to help, cna do an active stretch(you provide resistance for the stretch)
guidelines for stretching 3-7 times a week, hold stretch 10-30 seconds, to the point of discomfort, but not pain
cool down can be the same as or similar to warm up, helps to restore blood flow to muscles(removes wastes, delivers oxygen and nutrition), may dissipate soreness to a small extent
overload providing greater stress or load on the body than normally accustomed
overload in weight training increase weight, sets, repetitions, frequency of sessions, decrease time between sets
progression overload must occur over a period of time (Train movements, not muscles!)
specificity specific outcomes are derived from training in a specific way
adaptation describes possible outcomes of training
individual response each person responds differently to the same workout (heredity, age, diet, maturity, sleep, environmental factors, etc)
recovery determines the rate of adaptation; no recovery, no progress; never train a sore muscle group
variation must have variety to maintain interest
step 1 of progamming: what is your goal? (list the sub steps) 1)muscular endurance;2)muscular hypertrophy; 3)muscular strength;4)muscular tone
muscular endurance ability of muscle to perform work repeatedly; characteristics:resistance- 50-70% of 1 repetition maximu(about 12-20 rep range); sets: 2-4 per body part; rest:20-30sec
muscular hypertrophy muscular size; characterisitcs: resistance:70-85% of 1 repetition max (about 6-12 rep range); sets:3-6 per body part; rest:30-90 sec
muscular strength characteristics: resistance: 85-100% of 1 repetition max (about 3-6 rep range); sets: 3-6 per body part; rest: 1-2 minutes
muscular tone refers only to muscle tightening, not fat loss from around the muscle!; characteristics:resistance:60-80% of 1 rep max(about 8-12 rep range);sets:1-3per body part; rest:30-60sec
Step 2 of programming:choose the days of the weeks you can train and fit them with your goal typically , 48-72 hours between training specific muscle groups; always wait for soreness and fatigue to dissipate before training and msucle group again; size and strength requires1-2x week each; endurance and toning use 2-4xweek per muscle group
Step 3 of programming: arranging exercises and lifts 1)large muscle groups first in a routine prior to small parts(avoids exhaustion);2)primary or basic lifts prior to secondary isolation; 3)push-pull routines; 4)upper-lower routines;5)circuit style training
primary or basic lifts prior to secondary or isolation movements allows greater muscular stimulation when you are strongest
push-pull routines push movement followed by a pulling movement; great for althetics and all general purposes
upper-lower routines upper body movement followed by a lower body movement; works well for general fitness routines
circuit style training moving from one exercise to the rest with little or no rest; popular in general fitness, weight loss and althletic maintenance programs; very effective when combined with previous 4 arranging methods
Step 4 of programming: arrange sets and reps in a style you prefer or that best suits your goal 1)straight sets;2)ascending sets;3)descending sets;4)modified sets
straight sets either weight or repetitions remain the same from set to set; great for all purposes and in conjunction with other methods
ascending sets weight typically increases each set; correspond sto decrease in reps each set; good for most all purposes and popular w/ strength and hypertrophy programs
descending sets weight typically decresses each set; corresponds to increase in reps each set; good for most purposes, also popular with strength and hypertrophy programs
modified sets avoids problems associated w/ previous 2 methods; good for same as above
Created by: kueeck