Transcript Term to Know

Components of the Workout
Term to Know
Repetition (rep)
A repetition, or rep, is the most
basic component of a resistancetraining program.
One completion of
an activity or
exercise.
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Components of the Workout
Term to Know
Set
If you do ten push-ups, one right
after the other, you have done
one set of ten reps.
A group of
consecutive reps
for any exercise.
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Components of the Workout
Term to Know
Exercise
In a typical workout, you will do
several sets of several different
exercises.
A series of
repetitive muscle
contractions that
build strength and
endurance.
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Components of the Workout
Every exercise has as its primary target a
muscle group within one of the six weighttraining “body areas.”
Shoulders
Arms
Back
Chest
Abdominals
Legs
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The Strength-Training Circuit
Term to Know
Circuit training
Circuit training is the most
efficient approach to resistance
training for all areas of the body.
An approach to
resistance training
where you rotate
from one exercise
to the next in a
particular
sequence.
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The Strength-Training Circuit
One variation of circuit training is
to work large muscle groups
before small ones.
Working large muscle groups
requires more strength, energy,
and mental concentration.
Term to Know
Large muscle
group
Any group of
muscles of large
size or any large
number of muscles
being used at one
time.
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The Strength-Training Circuit
Small muscle groups often play
a supporting role in large muscle
group exercises.
If small muscle groups become
fatigued, large muscle exercises
will be more difficult.
Term to Know
Small muscle
group
Any group of
muscles of small
size as well as any
small number of
muscles being
used at one time.
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Variations on the Circuit
A second variation of circuit training is to
alternate push exercises (extension) with pull
exercises (flexing).
This gives muscles time to recover and keeps
opposing muscles balanced.
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Variations on the Circuit
A third variation of circuit training is to alternate
upper-body exercises with lower body exercises.
This method allows muscles more recovery time,
but it is more difficult than the other circuittraining options previously discussed.
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Variations on the Circuit
A fourth variation of circuit training is to work
weakest muscles first.
By working weak muscles first, you can get the
muscle back in shape more quickly.
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The Basic Resistance Fitness Program
Basic resistance-training goals include:
Strength
Hypertrophy
Endurance
Fitness
and
Toning
A program, known as the “basic eight,” can help
you achieve these goals.
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The Basic Resistance Fitness Program
The basic eight exercises work the entire body.
They take relatively little time and a minimum of
equipment.
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The Basic Resistance Fitness Program
The basic eight program targets these eight
body areas:
Chest
Back
Shoulder
Biceps
Triceps
Thighs
Calves
Abdominals
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Programs Designed for Strength and Power
There are several different programs that can
be used to increase strength and power.
All involve training loads that exceed 80 percent
of the lifter’s 1RM.
These programs are not recommended for beginners.
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Programs Designed for
Strength and Power
Term to Know
Pyramid training is often used to
improve skill-related fitness.
An approach to
training that uses
progressively
heavier weights
and fewer reps
through
successive sets of
an exercise.
The weight added for each set is
determined by increasing the
percentage of the lifter’s 1RM for
that exercise.
Pyramid training
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Programs Designed for Strength and
Power
Pyramid training is best suited for larger muscle
groups, such as those in the chest, back, legs,
and shoulders.
Athletes frequently use this approach to
improve their skill-related fitness.
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Programs Designed for
Strength and Power
When doing multiple-sets, the
number of reps will range from
two to six and should be done to
the point of fatigue.
A recovery time of two to three
minutes is allowed between sets.
Term to Know
Multiple sets
An approach in
which the lifter
uses the same
amount of weight
for three to five
sets at a training
load of 80 to 95
percent of his or
her 1RM.
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Programs Designed for
Strength and Power
Term to Know
When doing negative reps, the
concentric phase is handled by
one or more spotters.
An approach in
which the lifter
does the eccentric,
or negative phase
of an exercise only,
using a weight 10
to 15 percent
greater than your
1RM.
Three to four reps per set is the
recommended maximum for this
exercise.
Negative reps
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Programs Designed for Building
Muscle Mass
Several programs are available to experienced
lifters whose primary training goal is to increase
muscle mass, also called hypertrophy.
All involve training loads of approximately 70
percent of the lifter’s 1RM.
These programs are not recommended for beginners.
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Programs Designed for
Building Muscle Mass
Term to Know
Supersets are an effective way
to keep opposite muscles
balanced in strength.
A training
approach in with
the lifter alternately
performs sets of
exercises that train
opposing muscles,
without resting
between sets.
They are efficient because they
allow you to work two muscles at
the same time.
Supersets
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Programs Designed for
Building Muscle Mass
Term to Know
Unlike supersets, compound
sets train the same muscle
group.
A training
approach in which
lifters do alternate
sets of exercises
without allowing for
rest between the
sets.
Compound sets are most
effective with large muscle groups
and should be done
approximately every third
workout.
Compound sets
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Programs Designed for
Building Muscle Mass
The training load for multiple
hypertrophy sets is between 65
and 80 percent of the lifter’s 1RM.
The number of reps per set is
eight to 10, and the rest period
between is from 30 to 90
seconds.
Term to Know
Multiple
hypertrophy sets
A training
approach in which
lifters use the
same amount of
weight throughout
and to the point of
fatigue.
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