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Weight Training

Resistance Training

Strength Training

Pushed, Pulled, Squeezed or Bent

Resistance

Load

Equipment or Bodyweight

Types of Training

Multi-set

Pyramid

Superset

Dropsets

Circuit Training

Split Training Routine

Contracting Muscles

power, hypertrophy, and/or endurance.

Benefits

Strength

in

bone

muscle

tendon

ligaments

bone density

improved joint function

reduced injury

increased metabolism

Training Principles

Progressive Overload

Lift as much as possible

Add weights with time

Stronger muscles

Larger muscles

Gain

endurance

Strength

FITT

r

Frequency: Increasing the number of times you train per week or the number of reps you perform.Intensity: Increasing the difficulty of the exercise you do. increasing the weight you are squatting with.Time: Increasing the length of time that you are training for. Type: Increase the difficulty of the training you are doing. For example progress from walking to running, from accessory to free weights.

Reversibility Principle

lose gains

detraining

Specificity Principle

Focuses on

specific muscle

specific fitness

Specific to an individual

used to build

agility

speed

endurance

power

Training Methods,

Split Training

2 muscle groups per day

Circuit Training

many exercises, less intervals

Cardiovascular

Similar to aerobic

Burnouts

+ weights -reps

Diminishing Sets

20 reps/ per set

70 reps in little sets

Trisets

2+ exercises of similar motion

no rest

Maximum effort

Push- Pull Sets

opposing muscles

similar to supersets

Giant sets

one muscle

4 exercises

Quick repetitions

till failure

Heart Rate

Resting Heart Rate

r

he number of times your heart beats per minute when you are at rest

Maximal Heart Rate

MHR = 220 – age (W)MHR 226-age

Target Heart Rate Zone

Lower Limit = MHR X .6 = (60%) Upper Limit = MHR X .8 = (80%)

Zones

very light (50%-60%)

light (60%-70%

moderate (70%-80%)

hard (80%-90%)

maximum (90%-100%)

Personal Safety

Do's

use spotters

back straight

lifting technique

wear comfortable shoes

return equipment

control breathing

Don't

stop when lightheaded

over work

skip warmup

ignore pain

stand on uneven ground

skip cool down

Anatomy

anterior

posterior

Superior

Inferior

Medial

lateral

proximal

distal

movement

Flexion

extension

Adduction

Abduction

Rotation

Muscles

Pectoralis Major

Deltoids

Biceps

Triceps

Latissimus dorsi

Supplements

Energy Drinks

Guarana Seed

Carnitine

Ephedrine

Ginkgo biloba

Caffeine

Side Effects

High caloric levels

Very expensive

Dehydration

Nausea

vomiting

shakiness

liver issues