Download Varieties of aerobic (cardiovascular) exercise

Course Code: PE 221
Course Title: Intermediate Weight Training
Theory Information
Written Test
Academic Year 2012-2013
Introduction
According with “Intermediate Weight Training” course objectives students are
expected to:
 Understand and apply the principles of healthy life
 Gain knowledge and apply the concept of healthy nutrition program;
 Understand, build and apply different weight programs
Information which provided below will help the students better understand the
importance of implementing basic principles of weight training and health nutrition in
daily life. Applying received knowledge during the practical sections of the course and
also outside the campus activity will help to increase effectiveness and efficiency of the
student’s fitness programs.
Healthy Life Behaviors
Researches at health and fitness field selected following habits associated with health and
longevity:
 Regular physical activity – adds life to your years as well as years to your life.
 Adequate sleep – 7-8 hours recommended. Nerve cells of the human brain need
rest. Not enough sleeping hours reduce creative and physical abilities.
 A good breakfast - research show that individuals who regularly ate breakfast
experienced better health than those who ate breakfast only some of the time.
 Regular meals – erratic eaters have poorer health than those who eat regular meals.
 Weight control – when weight is more than 20% above or more than 10% below
the desirable weight – health status declines.
 Abstinence from smoking and drugs.
 Reduce stress
Physical health, longevity, and the rate of aging are associated with your daily health
habits and your lifestyle. These habits have more to do with health and longevity than all
influences of medicine.
How much is enough for Physical activity?
Every adult should accumulate 30 minutes or more of moderate-intensity physical
activity of most days of the week. Researches compared the health benefits of five types
of activity: active sports, swimming or long walk, garden work, physical exercises and
hunting and fishing. Only hunting and fishing were not associated with improved health.
Lowest death rates were recorded for people who were often active in physical activity,
while the highest rates were for those who chose not to engage in any exercises.
Nutrition basic tips
What the human body need is a good and simple healthy food.
 Select organically grown foods, they promote your health and health of our planet.
 Choose foods that provide a rich source of many of the essential nutrients needed for
optimal health. Include the fruits, vegetables, whole grains, nuts and seeds, lean
meats, fish, olive oil, herbs and spices that you enjoy and are familiar to you.
 Select foods that are chock full of rich natural nutrients, are not highly processed and
do not contain artificial ingredients and toxic substances.
 Choose whole grain foods instead of processed grain products.
 Include chicken, turkey, fish at least 2-3 times per week and remove the skin.
 Select non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
 Choose liquid oils for cooking instead of solid fats. Olive oil is always a good choice.
 Choose water, natural fruit and vegetable juices instead of sodas and empty calorie
drinks. Avoid drinks with artificial sweeteners.
 Avoid buying snack foods and full-fat desserts like chips, cookies, cakes.
 Buy foods that you and your family will enjoy, that taste good and that you can use
in many recipes. Select organic vegetables and fruits which locally grown.
Nutrition and Physical Activity
Balanced nutrition and regular exercise go hand in hand. The key with nutrition as
well as exercises is to set goals you have a good chance of reaching.
In order to build lean muscle mass it's necessary to combine an adequate calorie intake
with a solid muscle strengthening program. While large number of calories is needed to
fuel both the workouts and tissue repair and muscle building, it's important to eat the
right combination of calories to encourage muscle gain.
Carbohydrate - is the predominant energy source during a strength training workout.
Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense
bursts of power. The harder and longer you work out, the more glycogen your muscles
require. Once these stores of glycogen are gone your energy level will drop and you will
run out of fuel to power muscle contractions. Sports nutrition experts recommend up to
400-600 grams of carbohydrate per day for the average male performing regular intense
exercise and strength training workouts in order to keep the muscle glycogen stores high.
Personal carbohydrate requirements vary based upon the intensity and length of workouts
as well as you body size.
Protein - All athletes need protein after intensive exercise. Protein helps repair and
rebuild muscle tissue that is broken down during hard exercise. Because protein is the
basic building material for muscle tissue, if you strength train, or want to increase muscle
size, you need to consume more protein than sedentary individuals or non-athletes.
However, most strength athletes may overestimate their protein needs - average person
requires about 0.4 grams per pound per day. Sports nutritionists recommend that strength
athletes consume about 0.6 to 0.8 grams of protein per pound of body weight.
Fat After you've met your carbohydrate and protein needs there is room for fat. Fat is an
essential nutrient, however, you require a small amount of it to remain healthy. Less than
30% of your total daily calories should come from unsaturated fat, such as olive oil, lean
meats and fish, nuts, seeds, and avocados.
Vitamins – Human’s body require vitamins in small quantities and these should be
supplied in a normal balanced diet. They are needed for a wide variety of reasons – good
vision and skin; red blood cell formation; healing; healthy bones and teeth; blood
clotting. Regardless of the type, vitamins do not contain energy or calories, and extra
vitamin supplementation will not provide more energy. Sources of main vitamins are:
vitamin A (cheese, liver, carrots, and tomatoes); vitamin B (grains, nuts and meet);
vitamin C (fruits and vegetables); vitamin E (vegetable oil).
Minerals – have function in the body as builders, activators, regulators, transmitters and
controllers of the body’s metabolic processes (www.healthy-holistic-living.com).
Water- not a provider of energy for activity. Water makes up about 72% of the weight
of muscle and represents 40-60% of an individual’s total body weight. Water holds
oxygen and is the main component of many cells.In addition to the regular eight glasses
of water every day, you need to drink to replace fluids that are lost during exercise. To be
confident that you are well hydrated before workouts, drink 2 cups of fluid 2 hours before
exercise. During your workout, drink every 15 to 20 minutes. After exercise, replace any
further fluid losses with of water.
Eating before exercise. Exercising on a full stomach is not ideal. Food that remains in
your stomach during an event may cause stomach upset, nausea, and cramping. To make
sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to
fully digest before the start of the event. This generally takes 1 to 4 hours, depending
upon what and how much you've eaten. The closer you are to the time of your exercices,
the less you should eat. You can have a liquid meal closer to your event than a solid meal
because your stomach digests liquids faster.
Because glucose is the preferred energy source for most exercise, a pre-exercise meal
should include foods that are high in carbohydrates and easy to digest. This includes
foods such as pasta, fruits, breads, energy bars and drinks.
Foods to Avoid Before Exercise Foods with a lot of fat or fiber can be very difficult and
slow to digest and remain in the stomach a long time. They also will pull blood into the
stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts,
fries, potato chips, and candy bars should be avoided in a pre-exercise meal.
Eating After Exercise Consuming some carbohydrate along with protein after your
workout helps fuel muscle growth and replenish glycogen stores for your next workout.
The optimal carbohydrate to protein ratio for this effect is 4:1.
Weight Training
Type of Weight Training Exercise:
1. Resistance training involves the application of elastic or hydraulic
resistance to muscle contraction rather than gravity. Hydraulic resistance
provides a fixed amount of resistance throughout the range of motion,
depending on the speed of the movement. Elastic resistance provides the
greatest resistance at the end of the motion, when the elastic element is
stretched to the greatest extent.
2. Isometric exercise is a type of strength training in which the joint angle
and muscle length do not change during contraction (compared to isotonic
movements). Isometrics are done in static positions, rather than being
dynamic through a range of motion. The joint and muscle are either
worked against an immovable force (overcoming isometric) or are held in
a static position while opposed by resistance
3. Bodybuilding involves training to maximize their muscular size and
develop extremely low levels of body fat. Although weight training is
similar to bodybuilding, they have different objectives. Bodybuilders
focus on their training for bodybuilding competitions.
4. Isolation exercise is one where the movement is restricted to one joint and
one muscle group.
5. Compound exercise works several muscle groups at once, and include
movement around two or more joints.
6. Free weights exercise is using with dumbbells, barbells, and kettlebells.
They do not constrain users to specific, fixed movements, and therefore
require more effort from the individual's stabilizer muscles.
7. Weight machines exercise is using with various weight machines. This
exercise can go some way toward preventing poor form, they are
somewhat safer than free weights for novice trainees.
Aerobic Fitness program
Cardiovascular fitness also called cardio-respiratory fitness is the ability of the lungs to
provide oxygen to the blood and the heart to transport the oxygenated blood to the cells
of the body. It is also the ability of the body to sustain an activity for an extended period
of time.
Aerobic exercise: Physical activity that requires the heart and lungs to work harder to
meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of
oxygen through the blood. Aerobic exercise is physical exercises of relatively low
intensity and long duration, which depends primarily on the aerobic energy system.
Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or
energy-generating process. Many types of exercise are aerobic, and by definition are
performed at moderate levels of intensity for extended periods of time.
Among the recognized benefits of doing regular aerobic exercise are:
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Strengthening the muscles involved in respiration, to facilitate the flow of air in
and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency
and reduce the resting heart rate, known as aerobic conditioning.
Strengthening muscles throughout the body.
Improving the ability of muscles to use fats during exercise, preserving
intramuscular glycogen.
Enhancing the speed at which muscles recover from high intensity exercise.
Improving circulation efficiency and reducing blood pressure.
Increasing the total number of red blood cells in the body, facilitating transport of
oxygen.
Improved mental health, including reducing stress and lowering the incidence of
depression
Reducing the risk for diabetes.
Reduce the risk of death due to cardiovascular problems. In addition, high-impact
aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as
well as reduce the risk of osteoporosis for both men and women.
Varieties of aerobic (cardiovascular) exercise
Indoor: Treadmill; Stair climbing; Elliptical trainer; Cable rower; Stairmaster;
Stationary Bicycle; Swimming; Jumping rope
Outdoor: Cross-country skiing; Cycling; Skating; Jogging; Running; Swimming
Target Heart Rate - is the most commonly used method for measuring aerobic
exercise intensity—mostly because it’s easy to do and it’s also precise. Your THR is
actually a zone or range that your heart rate should fall within to ensure that you are
training aerobically. A Target Heart Rate range is listed in percentages, typically
between about 60% and 85% of your maximum heart rate. But how hard you should
work depends on your fitness level.
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Beginner or low fitness level: 50% to 60%
Intermediate or average fitness level: 60% to 70%
Advanced or high fitness level: 75% to 85%
The Maximal Heart Rate Formula is most commonly used to estimate Target
Heart Rate because it’s easy to do and easy to remember. This formula does not
take into account fitness level, medical conditions, or other things that might
affect your heart rate.
How to Use the Maximal Heart Rate Formula
Calculate your Max Heart Rate: (MHR = 220-age)
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Calculate your Max Heart Rate: (MHR = 220-age)
Plug your numbers into the formula, using percentages that reflect your fitness
level (i.e. 50% to 60% for beginners and 75% to 85% for advanced), as
indicated below:
Warm Up
The warm-up should increase the heart rate, blood pressure, oxygen consumption, dilate
the blood vessels, increase elasticity of the active muscles, and increase the heat produced
by the muscle groups to be used during exercise.
A proper warm-up consists of two phases:
1) A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing
into the muscles. This also heats up the muscles making them less prone to injury. Any
aerobic activity done at very low intensity can serve to warm-up the muscles, tendons,
and ligaments.
2) Stretching or Flexibility - This is to be performed on the muscle groups you will be
exercising during your cardiovascular activity. An example would be a quadriceps
stretch before bicycling.
The warm-up phase should last anywhere from 5 - 10 minutes.
Stretching should always follow the low intensity aerobic warm-up activity as it is easier
to stretch the muscle groups when they are warm. An example of a good warm-up would
be 5 minutes of walking followed by 3 minutes of light stretching. Try to hold your
stretch for at least 20 seconds during the warm-up
Cool Down
The purpose of a cool down is to slowly decrease the cardiovascular work and overall
metabolism that were elevated during the cardiovascular activity. A cool down consists
of slowing down the intensity level of the cardiovascular activity you are performing
slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body
circulating blood and keeps blood from pooling in the veins. A cool down is extremely
important for people who are in the beginning stages of an exercise program.
A proper cool down should last about 5 -10 minutes for each thirty minutes of exercise.
If the cardiovascular activity is performed for longer periods or is of higher intensity the
cool down phase should last longer.
Criteria for Cardiovascular Exercise
For criteria we will get acquainted with the word FIT.
Frequency
Intensity
Time
Frequency - This refers to the number of times per week you perform cardiovascular
exercise. To improve cardiovascular fitness levels a minimum of three days a week is
recommended.
Intensity - Intensity level is a very important part of any exercise program. Exercising at
correct levels can make a big difference in the effectiveness of a program. Intensity can
be defined as speed or workload of an activity.
Time - This refers to the duration of an exercise session or the length of time to complete
an exercise. For many the duration of an exercise depends upon the intensity of an
exercise. In general the cardiovascular exercise should last a minimum of 20 minutes
with the best results coming after a longer period of time. A person can get good
cardiovascular fitness and body fat burning utilization at 20 - 30 minutes of
cardiovascular exercise. People who are just beginning a program should start slowly
and progress over time. A person who rarely has ever exercised should start at 10 -12
minutes including a 5 minute warm-up and increase this by about 2 minutes per week
until they are above 20 minutes. The key is to spend some time doing some
cardiovascular activity every day if possible.
Circuit Training
This type of training takes a person through a series of exercise stations with little rest
between the stations. Circuit training is a form of interval training. The number of
stations is usually between 8-10. The stations most of the time involve weight or
resistance equipment but calisthenics such as push ups and crunches can be classified as a
station. This type of training usually involves all the major muscle groups and helps to
develop cardiovascular and muscular endurance levels. The key to this type of training is
to keep moving through the stations with little rest in between. A 15 second rest is
appropriate although beginners may want to rest at 20 -25 seconds. A beginner should
remember not to overdo it too quickly and use the talk test or measure heart rate. It is
important as with all the training methods to include a thorough warm up of 5 - 10
minutes, warming up all the muscle groups. This type of training can significantly
improve cardiovascular endurance.
STRENGTH TRAINING
Strength Training is another important aspect of any exercise program. Strength training
strengthens our muscles and connective tissues. Muscles are used every day for a variety
of different activities. The human body have over 600 muscles. Muscles provide
movement which is caused from stimulus and input from the nervous system. Every
movement that we make from getting out of bed in the morning, to cooking dinner, to
running a marathon, to the twitching of our eye lids involves some kind of muscle
movement. Some of this movement is voluntary such as taking out the garbage or lifting
a weight. Some of our muscle movements are involuntary such as twitching of the eyes.
The muscle system has the marvelous ability to become stronger and bigger with the
proper stimulus such as weight training. One the other hand our muscles can become
smaller and weaker if not used. This chapter will cover the benefits of training for
strength , factors which affect strength, the relationship between size and strength,
strength training guidelines and strength program consideration.
Benefits of Strength Training
The benefits to exercising muscles with resistance include:
Increase Physical Capacity - The ability to do more work with less effort. Research
shows that untrained men and women can gain about 2 - 4 lbs of muscle and 20 - 40% of
strength gain after two months of strength training.
Physical Appearance - Physical appearance can be greatly influenced by our muscle
gain and loss of fat. More muscle gives a fitter, healthier appearance
Metabolic Function - Muscle tissue is very active and is responsible for much of the
calories that are burned. Even when sleeping our bodies burn up to a quarter of all total
daily calories. Muscle or lean tissue means a higher metabolism. This equates to more
fat burning which leads to better health. In a non-trained person there is about .5%
reduction in metabolic rate per year due to loss of lean tissue of muscle. This is one of
the reasons why we may gain body fat weight as we grow older.
Increased Energy - Because of higher metabolic rates due to increased lean muscle
tissue we can increase energy levels as more calories are burned for fuel.
Decreased Risk of Injury - Muscles also serve the purpose to balance and act as shock
absorbers. Our bodies are able to act more effectively during activity thereby reducing
the risk of energy. When a person strength trains the muscles, ligaments, and tendons are
strengthened which decreases the risk of injury.
THE RELATIONSHIP BETWEEN SIZE AND STRENGTH
Muscle strength is generally defined as a person’s ability to perform a single
repetition of an exercise with maximum resistance. Muscle Endurance is generally
defined as a person’s ability to perform many repetitions of an exercise with less than
maximum resistance. This means that for endurance a person should exercise with less
resistance and more repetitions and for maximum strength gains a person should exercise
with heavier resistance and lower repetitions.
Rep
range
Percent of 1 rep
max
Training Effect
1-5 reps
85-100%
Neural
Strength & power, little hypertrophy
6-8 reps
75-85%
Neural &
metabolic
Strength & Hypertrophy
9-12 reps
70-75%
Metabolic &
Neural
Hypertrophy & some strength
13-20+
reps
60-70%
Metabolic
local endurance, some hypertrophy,
little strength
Goal desired
If you’re an athlete and your primary goal is strength and power for improved sports
performance, then a good majority of your training is going to be in the 1-5 rep range.
This will help make you stronger, faster and more powerful without adding muscle bulk.
If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your
training should be done in the 6-12 rep range, but you should also do a little bit of
training in the 3-5 rep range for power and strength, which will later facilitate
hypertrophy and you should do a little bit of training in the 13-20+ rep range to facilitate
the development of slow twitch muscle fiber, build mitochondrial density and increase
capillarization.
STRENGTH TRAINING GUIDELINES
There are many ways to develop strength. The trick is to exercise the muscles
effectively for strength, endurance, and/or size while avoiding injury. The following can
be used as guidelines for achieving these goals.
Selection - It is important that a person has at least one strength exercise for each major
muscle group to ensure balance in strength gains and decrease the chance of injury. The
major muscle groups include the following:
Quadriceps (Thighs or front of upper leg), Hamstrings (Back of upper leg), Hip
Adducters (inner thighs), Hip Abductors (Outer hips and thighs), Lower Back,
Abdominal (stomach), Pectoralis Major (chest), Latisimus Dorsi (upper back), Deltoids
(shoulders), Biceps (front of upper arm), Triceps (back of upper arm), Neck flexors and
Extensors (neck).
Other groups of muscles which should be trained regularly are: Gluteals (butt), Obliques
(side of stomach), Gastrocnemius (calves), Anterior Tibealis (front lower leg), Forearm
flexors and extensors (forearm).
Sequence - When performing strength training exercise a person should always work
from the larger muscles of the legs to the smaller muscles. This allows a person to
perform the most demanding exercise of the large muscles when fatigue is at its lowest
point.
Speed - Speed plays a major part of strength training. Performing each exercise
movement in a slow and rhythmical movement is important. A person should not jerk or
go at a fast pace when exercising. Concentrate on slowing down and completing each
movement correctly. Slower movements put more stress on the muscle which gives more
resistance and force throughout a full range of motion. Controlled movements equate to
greater strength and size gains. Always emphasize the lowering movement called the
negative or eccentric phase of the exercise. For example when lowering a barbell during a
biceps curl go slower. A pace of about 3 seconds is recommended.
Sets - A set is defined as a number of successive repetitions performed without resting.
The number of sets performed is a personal preference although beginners should try to
stick to one to two sets of lighter resistance in the beginning.. A person should do a set
until there is momentary muscle failure which is lifting to the point where a person
cannot lift anymore without failing, jerking, or doing the exercise incorrectly. Those who
do multiple set training should rest or recover at 1 - 3 minutes between sets.
Resistance and Repetitions - When exercising for strength the trick is to exercise to the
point of momentary muscle failure. Most people can complete about 6 repetitions at 85%
maximum resistance, 8 repetitions at about 80%, 10 repetitions at about 75%, and 12
repetitions at about 70% before reaching momentary muscle failure. This is a generally
because everyone is different. Maximum resistance is measured in how much resistance
a person can lift in one repetition. Beginners should not measure maximum one
repetition resistance as this can be dangerous and lead to injury. A professional instructor
help a person find their maximum resistance. Because training at 85% or above increases
the risk of injury it is recommended that a person train at 8 - 12 repetitions with beginners
working with higher repetitions at lower weight. This makes strength training safe and
effective. Some people who are advanced may benefit using higher weight at lower than
8 reps but keep in mind this kind of training requires more recovery time before
exercising the same muscle group again.
Range - The term full range of motion means completing the full movement of an
exercise. Exercising at a full range of motion enhances both muscle and joint strength
and flexibility. An example of using a full range of motion could be a biceps curl.
During the down phase or negative phase bringing the bar all the way down until the arm
is straight. On the up phase or positive phase bringing the bar all the way up to the
shoulder all the while keeping the upper arm still and using the elbow as a hinge.
Progression - The key to gaining strength is to increase the resistance a person is
working with progressively as the muscles adapt. A person who starts out at 8 repetitions
should progress at that resistance weight until 12 repetitions can be performed before
momentary muscle failure. After reaching 12 repetitions is accomplished the key is to
add 5% of that weight and do 8 repetitions again working back up to 12 reps. Beginners
can use this progression with 12 - 15 repetitions adding 5% as 15 repetitions are reached
using lighter weights. The key is feeling the momentary muscle failure at the highest
repetition being worked with. Progression strengthens the muscle and keeps the risk of
injury lower. In some instances it may not be advisable to add resistance but to work at a
certain resistance for a while. It is not advisable to add more than 10% resistance
increases between successive exercise sessions. The key is progress slow and steady.
Frequency - Exercising the muscles causes micro-trauma to the muscle tissue which can
cause a temporary reduction in strength output and cause muscle soreness. It is therefore
very important to give the muscles plenty of recovery time between sessions to allow
muscle tissue to rebuild itself. At least 48 hours of recovery time between sessions on the
same muscle group is advisable. Recovery allows for the muscle to rebuild itself
allowing for size and strength gains. Not allowing enough recovery can cause strength
and size to increase much slower while increasing the risk of injury. Muscle tissue
synthesizes protein and builds slightly higher gains during the recovery process This
process happens over time and recovery is important in this process.
Flexibility
Flexibility is an important part of any fitness program yet is often forgotten and ignored.
Many people in a fitness program work their cardiovascular systems and muscles but
forget about flexibility.
A Definition
“Flexibility is a joint’s ability to move freely in every direction, or more specifically,
through a full and normal range of motion (ROM).
The benefit of stretching
Stress Reduction - Stretched muscles are more relaxed muscles. Muscles which are full
of tension have to work harder. This requires more energy to perform day to day tasks.
A daily stretching routine can help relax the muscle tissue which can help muscles stay
healthier.
Increased Blood Supply and Fluids to the joint structure - Stretching can increase the
circulation of synovial fluid in the joint. Synovial fluid helps more nutrients to be
transported to the joint structure. This helps to increase the range of motion of a joint.
Improved Balance and Posture - Stretching muscle tissue and joint structures can help
improve balance and posture. Bad postural habits such as sitting or standing improperly
can cause problems which a stretching program can address.
Increased Coordination - Studies have shown that the time it takes for nerve impulses
to travel from the brain to the body and back again can be reduced with flexibility
training.. This process can help muscle groups to work together more efficiently which
helps to increase overall coordination.
Increased Performance - Flexibility training helps to increase the range of motion of a
joint structure which can help the muscles to do more with less energy.
Reduced Risk of Injury - Flexibility training reduces the resistance
about a joint as range of motion increases. This reduced resistance decreases the risk of
injury
Applied Knowledge Questions
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What is the health life behaviors?
What is the basic nutrition tips?
What is the goal of Aerobic Fitness program?
What are the benefits of Strength Training?
What is the Circuit Training?
Study Questions
1. How much is enough for Physical Activity per week?
a)
30 minutes or more 3-5 times b) 10 minutes every day; c) 6 hours once a week
2. What type of food recommended to eat 30 minutes before exercises?
a)
protein(meat and fries); b) carbohydrate (fruits); c) fat (potato chips)
3. For muscle strength and power number of repetition in one set?
a) 3-5;
b) 6-8
c) 13-20
Recommended projects
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3.
4.
Physical Activity and Health
Health and Nutrition
Benefit of Aerobic Training
Weight Training programs
Websites Suggestions
1)
2)
3)
5)
6)
7)
www.physicalfitness.org
www.nytimes.com/pages/health/nutrition/;
www.healthy-holistic-living.com/;
www.exercisegoals.com;
www.exercise.about.com;
www.weight-training.realsolutionsmag.com/
References
1. David Sandler (2010) Fundamental Weight Training, Human Kinetics
2. Frederic Delavier (2010) Strenght Training Anatomy, Amazon.co.uk
3. Melvin Williams (2009) Nutrition for Health, Fitness and Sport, Amazon.com
Weight Exercises Guide
Exercises Name
Incline Barbell Dumbbell Press
Bench Barbell& Dumbbell Press
Dumbbell fly
Barbell&Dumbbell Pull over
Bar dip
Seated butterfly
Seated front pull down
Upright row
Push up
Military press
Front arm raise
Body part
Chest
Shoulder(front)
Muscles involved
Pectorals Magor&Minor;
Anterior Deltoid
Biceps brachial
Brachialis
Finger flexors
Upper back (trapezius);
Lat pull down
Pull up chin
Seated cable row
Back Hyperextension
Reverse Fly
Push up
One arm dumbbell row
Barbell&Dumbbell Up-right row
Alternate (biceps) dumbbell curl;
Concentration (biceps) curl;
Preacher Biceps Curls
Barbell Biceps Curls
Triceps extension
Triceps press-down
Triceps kickback
Lying Barbell Extension
Military press
Machine overhead press
Front and side arm raise
Barbell&Dumbbell Wrist curl
Barbell&Dumbbell Inverted Wrist curl
Leg extension;
Leg curl;
Leg press;
Heel raise;
Squat;
Toe raise;
Lunges;
Dead Lifts
Crunches
Sit-up
Legs raise
Back
Shoulder (back)
Upper Body
Arm
Lower Body
Legs
Stomach
Side torso
Rear shoulder (posterior deltoid);
Lower back (Erector spinae);
Middle back (Latissimus dorsi);
Spinal erectors
Teres major&minor;
Rhomboids;
Infraspinatus
Triceps
Front of upper arm
(Biceps brachial)
Back of upper arm
(Triceps brachial)
Wrist flexors and extensors
(extensor carpi radials; extensor digitorum;
extensor carpi ulnaris; flexor carpi ulnaris)
Buttocks (Gluteus maximus)
Thigh: Quadriceps; Rectus femoris; Sartorius and
Gracilis
Back of thigh: semitendinosus&semimembranosus;
biceps femoris
Calf (qastrocnemius; soleus; tibialis anterior)
Lower leg (ankle flexors)
Rectus Abdominals
External Oblique