Download Cardiorespiratory Endurance Assessment

Four basic Principles of
Exercise
• Intensity
• Mode
• Frequency
• Duration
Intensity of Exercise
• How hard do you
exercise?
• Frequently ignored
• Can be monitored
throughout exercise
• Example: 85% of
one repetition max
Mode of Exercise
• What type of strength training?
– Free weights
– Nautilus
– Cybex
– Body weight exercises
– Surgical tubing
• Mode should involve all of the
major muscles
• Choose activities which are
enjoyable!
Duration of Exercise
• How many exercises for
each body part? (Usually
one to three for each body
part)
• Push/pull exercises
• How many Sets?
(recommended 2 to 3 sets)
• How many Reps? (8 to 12
reps)
Frequency of Exercise
• One to three
training
sessions/week for
each muscle group.
• Training a muscle
group more than
once within a 48
hour period is
counter productive
to development.
• Overload Principle - The muscle
must be fatigued in order to obtain
higher levels of strength and/or
stature.
• Toning - to shape muscles it is
typically advised to perform high
reps at a lower weight.
• Specificity - Performing the
correct exercise for a specific
muscle group(s).
Major Muscle Groups of the Upper Body
•
•
•
•
•
•
•
•
Pectoralis major
Deltoid
Biceps brachii
Trapezius
Triceps
Latissimus dorsi
Int./Ext. Oblique
Rectus abdominus
Major Muscle Groups of the Lower Body
•
•
•
•
•
•
Quadriceps
Hamstrings
Gluteus maximus
Gastrocnemius
Soleus
Adductors
What Exercises Can You Do?
Pectoralis major - bench press, incline press, pec deck, flys, etc.
Deltoid - military press, behind the neck press, lateral raise, etc.
Biceps brachii - one arm curls, two arm curls, chin-ups, etc.
Trapezius - shrugs, upright rows, etc.
Triceps - extensions, close grip bench, modified dips, etc.
Latissimus dorsi - pull downs, pull ups, rows, chin-ups, etc.
Int./Ext. Oblique - side crunches, medicine ball, rotation, etc.
Rectus abdominus - crunches, leg raises, scissors, etc.
What Exercises Can You Do?
Quadriceps - squats, lunges, leg press, leg extension, etc.
Hamstrings - leg curls, straight leg dead lift, d-bell curls, etc.
Gluteus maximus - leg press, lunges, squats, etc.
Gastrocnemius - standing raises, seated raises, lying raises, etc.
Soleus - standing raises, seated raises, lying raises, etc.
Adductors - adduction machine, surgical tubing, etc.
Questions?
Contact Information: