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CHAPTER 8 PRINCIPLES OF STRENGTH TRAINING ASSESSMENT AND PRESCRIPTION Key Terms / Affiliated w/Wt. Training Metabolism booster Ease of daily activities Hypertrophy – increase in muscle size Testosterone/ Androgen – key muscle building hormones Anabolic steroids – pros and cons – Acne – Cancer – Psychological probs. - Death Assessment of Muscular Strength Muscular strength – maximum force against a resistance. Muscular endurance – submax force over repeated reps over time. One rep maximum – the max amount of resistance one can lift in a single effort. Assessments Hand grip test – maximal effort Muscular Endurance tests – – – – – – Bench jump ups Modified dips Modified push-ups Bent-leg-curl ups Abdominal crunch Strength Training Terms Atrophy – decrease in size of cell – occurs in 6 hours Motor neurons – connect CNS to muscle Overload Principle – increase in threshold – the demands on system Specificity – train what you want to improve Muscle Fiber Types • Slow twitch muscle fibers » Red fibers - Type I » Non-explosive movements the Gazelle • Fast twitch – » White fibers – type 2 » Explosive movements – the Lion Training Terms Isometric training Isotonic Training Isokinetic training Dynamic training Concentric Eccentric Free / Fixed weights Training Protocol Sets & Reps – 3-4 sets with 10-12 reps (depending on goals) – best for beginners. – More advanced - begin to shift and change their sets and reps depending on goals. Frequency of Training – You should rest 2-3 days after each muscle training bout (except abs and calves). Plyometrics and Functional Training Improving strength, speed, balance and explosiveness through functional activities. – Activities that mimic real life movements. – Your weights are not as heavy