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KIN 147
Definitions and Principles
Progressive Overload = gradually and consistently increasing the stress of an exercise to ensure
continued improvements
S.A.I.D. = Specific Adaptations to Imposed Demands, i.e. you only adapt, improve, whatever
muscle, energy system or type of training you use
Isometric contraction = when the muscular force is equal to the resistive force, and there is no
movement. Example: Pushing your hands together
Concentric contraction = when the muscular force is greater then the resistive force, and the
muscle shortens. Example: Pushing a bar up when bench pressing
Eccentric (negative) contraction = when the muscle force is less then the resistive force, and
the muscle lengthens. Example: Lowering the bar to your chest during bench press
Prime mover muscles = the most important muscles that are responsible for a joint movement.
Example: Pectoralis Major, when doing the bench press
Stabilizer muscles = muscles that stabilize/fixate a joint during movement.
Synergist = a muscle that assists another muscle in its function.
Example: Pectoralis Major, when doing military press
Back “Set” = the safest position for lifting in which the chest is elevated, the lower back is held
in a natural arched position and the muscles of the core stabilize the spine throughout the
exercise. . Example: the back “set” is used during deadlifts and squats
Hypertrophy = the increase in muscle fiber size
Atrophy = the decrease in muscle fiber size
Body composition = the ratio of the percentage of fat to lean muscle mass of the body.
DOMS (delayed onset muscle soreness) = the soreness usually experienced 24-48 hours
following a strength-training session. This is a result of very small tears in the connective tissue
that hold individual muscle fibers together within the muscle, as well as some tearing of the
membrane of the muscle cells. Lactic acid does NOT cause DOMS
Acute Muscle Soreness= the soreness you feel immediately after or while doing an exercise.
This soreness is caused by a change in muscle pH and a stimulation of nerve endings related to
lactic acid buildup.
Absolute Strength = maximal force produced in a single lift. Example: 1 RM test
Relative Strength = strength in comparison to bodyweight. . Example: pound-for-pound
strength
One rep max = the maximal amount of weight that can be lifted one time with good technique.
Five rep max = the maximal amount of weight that can be lifted five times with good technique.
Why is technique so important: Technique is extremely important when performing any exercise
or test. The results of the pretest and posttest will be much more accurate, when done correctly.
Proper technique also decreases the chances of muscle, joint, tendon, and ligament injury.
Muscles (know location and function of each)
Soleus
Gastronemius
Gluteus Maximus
Biceps
Triceps
Deltoids
Rectus Abdominis
Obliques
Latissimus Dorsi
Pectoralis Major
Trapezius
Rhomboids
Erector Spinae
Teres Major
Quadriceps (Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris)
Hamstring (Biceps Femoris, Seminembranosus, Semitendinosus)
Reps, sets, intensity, and rest interval ranges based
upon training goals
Goal
Reps Sets
Muscle strength
1-6
Muscular power
1-5
Muscle
6-12
Mass/Hypertrophy/”toning”
Muscle Endurance
>12
2-6
3-5
3-6
Intensity
(based upon a %
of a 1 RM)
>85%
75-90%
67-85%
2-3
<67%
Rest
btw sets
2-5 min
2-5 min
30-90
seconds
<30
seconds
MUSCLES USED DURING VARIOUS EXERCISES
(the list of exercises is NOT exhaustive and other exercises must be understood for all testing)
Bench Press = Pectoralis Major, Deltoid, Triceps
Stabilizers/Synergists = Rectus Abdominis, Obliques, Erector Spinae, Biceps,
Rhomboids, Latissimus Dorsi, Trapezius
Lat Pull-Down = Latissimus Dorsi, Rhomboids, Biceps, Trapezius
Stabilizers/Synergists = Rectus Abdominis, Obliques, Triceps, Pectoralis Major, Erector
Spinae
Arm Extension = Triceps, anconeus
Stabilizers/Synergists = Biceps, Deltoids, Rectus Abdominis, Pectoralis Major, Erector
Spinae
Arm Curl = Biceps, brachialis, brachioradialis
Stabilizers/Synergists = Triceps, Deltoids, Rectus Abdominis, Obliques, Latissimus
Dorsi, Erector Spinae, Rhomboids, Trapezius
Squat = Quadriceps, Hamstrings, Gluteus Maximus, Erector Spinae
Stabilizers/Synergists = Rectus Abdominis, Obliques, Latissimus Dorsi, Rhomboids,
Trapezius, Gastronemius, Soleus
Military Press = Deltoids, Triceps, Trapezius (upper fibers)
Stabilizers/Synergists = Rectus Abdominis, Obliques, Erector Spinae, Pectoralis Major,
Biceps, Rhomboids, Latissimus Dorsi
Leg Press = Quadriceps, Hamstrings, Gluteus Maximus
Stabilizers/Synergists = Rectus Abdominis, Obliques, Erector Spinae, Latissimus Dorsi,
Gastronemius, Soleus
Bent Over Row = Trapezius, Rhomboids, Latissimus Dorsi, Biceps, Teres Major
Stabilizers/Synergists = Rectus Abdominis, Obliques, Triceps, Pectoralis Major, Erector
Spinae
Cable Cross-Over = Pectoralis Major, Deltoids, (minor involvement of bicep depending on
the precise technique used)
Stabilizers/Synergists = Triceps, Biceps, Rectus Abdominis, Obliques, Erector Spinae,
Rhomboids, Trapezius, Latissimus Dorsi