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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