Principles
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| Warm-up should occur prior to what? | stretching
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| what does a general warm up consist of? | 5-10 minutes of slow, easy jogging or stationary bike
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| specific warm up and stretch | 5-10 minutes of specific warm or stretch up for the major muscle groups to be used
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| 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
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| flexibility | range of possible movement increases at a joint and surrounding muscles
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| factors affecting flexibility | activity leve, joint structure, muscle size, age and gender, connective tissue, frequency and duration of stretching
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| When do you stretch? | before and after activity
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| 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)
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| guidelines for stretching | 3-7 times a week, hold stretch 10-30 seconds, to the point of discomfort, but not pain
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| 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
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| overload | providing greater stress or load on the body than normally accustomed
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| overload in weight training | increase weight, sets, repetitions, frequency of sessions, decrease time between sets
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| progression | overload must occur over a period of time (Train movements, not muscles!)
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| specificity | specific outcomes are derived from training in a specific way
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| adaptation | describes possible outcomes of training
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| individual response | each person responds differently to the same workout (heredity, age, diet, maturity, sleep, environmental factors, etc)
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| recovery | determines the rate of adaptation; no recovery, no progress; never train a sore muscle group
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| variation | must have variety to maintain interest
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| step 1 of progamming: what is your goal? (list the sub steps) | 1)muscular endurance;2)muscular hypertrophy; 3)muscular strength;4)muscular tone
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| 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
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| 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
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| 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
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| 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
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| 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
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| 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
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| primary or basic lifts prior to secondary or isolation movements | allows greater muscular stimulation when you are strongest
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| push-pull routines | push movement followed by a pulling movement; great for althetics and all general purposes
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| upper-lower routines | upper body movement followed by a lower body movement; works well for general fitness routines
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| 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
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| 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
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| straight sets | either weight or repetitions remain the same from set to set; great for all purposes and in conjunction with other methods
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| 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
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| 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
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| modified sets | avoids problems associated w/ previous 2 methods; good for same as above
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