Weight Training
Terms
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- assistance/auxiliary exercises
- individual, smaller muscle groups
- off season
- 4-6 general strength and condition
- post season
- 1-3 alternative activity
- in season
- 1-2 maintain strength gains
- sport season
- influence training frequency and specificity
- circuit training
- continuous sessions with little rest, for endurance
- push and pull alternated exercises
- push bench, shoulder press, triceps extension; pull lat pulldown, bentover row, biceps curl.
- DOMS
- delayed on set of muscle soreness
- asses level of fitness by:
- type of training program, length of recent regular activity, level of intensity involved in previous training programs, exercise technique experience
- isotonic
- muscle lengthen, contracting throughout the entire ROM
- one repetition maximum
- greatest amount of weight that can be lifted once
- Every program must have:
- exercise type selected, training frequency, training load and repetitions, rest periods
- isokinetic
- consistent force throughout the entire exercise
- preseason
- 3-4 power and speed
- SAIDS
- specific adaptation to imposed demands
- multi joint exercises
- two or more primary joint movements
- Hpertrophy
- increase muscle size. 6 sets of 4-8 reps
- core exercises
- one or more large muscle areas
- isometic
- muscle length does not change, static force
- strength
- maximal muscle force to move an object. 1-3 sets of 2-6
- specificity
- training in a specific manner to produce a specific outcome. aerobic, anaerobic
- set
- group of reps performed before a rest stop. 2 sets of 10 with 50lbs = 1000 lbs
- preexhaustion
- purposely fatigue large muscle groups, overloading with little recovery
- supersetting
- to exercises that stress to opposing muscle groups or the same muscle groups
- power
- explosive with velocity. few reps with 3-5 sets
- repetitions
- number of times and exercise can be performed
- progression
- continue producing higher levels of performance, volume, intensity, duration
- upper/lower body exercises
- go from upper to lower to allow muscles rest
- muscular endurance
- increase muscle tone and minimal strength. 12+ reps
- power exercises
- core exercises performed very quickly or explosively
- overload
- workout regime of greater intensity that you are used to
- split routine
- different muscle groups trained on different days, chest, back, arms, legs