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Fitness Study Guide
Junior and Senior
Strength training (also called resistance training) The process of exercising with progressively heavier
resistance for the purpose of strengthening the musculoskeletal system.
Weight Training Progressive Resistance Exercise (P.R.E.) – improves muscular strength, muscular endurance,
joint flexible & joint stability.
Resistance A force that tends to oppose motion. (ex: weight & gravity.)
Tension Principle This principle says that tension is created by resistance, which can come from weights,
bands, machines, or body weight.
Anaerobic Exercise in which oxygen is used up more quickly than the body is able to replenish it inside the
working muscle. As a result, muscle fibers have to derive their contractile energy from stored substrates like
Glygogen (stored carbohydrates), ATP (Adenosine Tri-Phosphate), and CP (Creatine Phosphate). Weight
training is an example of such an activity. It is highly anabolic in nature.
Anabolic State Favorable state in the body created by a combination of good training, nutrition and rest that
leads to increased lean muscle mass and fat loss.
Overload Principle This principle says that in order to train muscles, they must work harder than they are
accustomed to. This “overload” will result in increased strength as the body adapts to the stress placed upon it.
DOMS (Delayed Onset Muscle Soreness) Muscle soreness or discomfort that appears 12 to 48 hours after
exercise. It is most likely due to microscopic tears in the muscle tissue, and it usually requires a couple of days
for the repair and rebuilding process to be completed. The muscle tissue grows back stronger, leading to
increased muscle mass and strength.
Flexibility The measure of the range of motion, or the amount of movement possible, at a particular joint.
Overuse Injuries Injuries that result from the cumulative effects of repetitive (day-after-day) stresses placed
on tendons, muscles, and joints.
Rate of perceived exertion (RPE) Scale of 1-10 that rates how you are feeling (both physically and mentally)
as it relates to exercise fatigue and discomfort.
Repetition The number of times an exercise movement is performed. Generally based on % of repetition
maximum.
Repetition Maximum The maximum amount of weight performed for a specific exercise one time. (ex: bench
press 225lbs x 1rep)
Set The number of times an exercise of specified repetitions is performed. (ex: curls 2 sets of 12 reps)
Frequency The number of workouts per week or number times a muscle group is trained per week.
Volume Total amount of work performed in a training cycle.
Isometric The contraction of a muscle without significant movement; also referred to as static tension
Isotonic The contraction of a muscle with movement against a natural resistance. (ex: weight lifting)
Isokinetic The contraction of a muscle against concomitant force at a constant speed.
Concentric (positive) The contraction of a muscle resulting in its shortening. (Working against gravity) 2
second count.
Eccentric (negative) The contraction of a muscle during its lengthening. (Working with gravity) 4 second
count.
Warm-up Slow progressive increase in body temperature prior to vigorous exercise. The practice of warming
up involves a low intensity activity with gradual increase to produce a light sweat.
Cool down Lowering of body temperature following vigorous exercise. The practice of cooling down after
exercise involves slowing down your level of activity gradually.
Agonist A muscle that causes joint motion.
Antagonist A muscle that can move the joint opposite to the movement produced by the agonist
Target The primary muscle intended for exercise.
Synergist A muscle that assists another muscle to accomplish a movement.
Stabilizer A muscle that contracts with no significant movement to stabilize a joint.
 Always warm-up before any exercise routine by performing low intensity cardiovascular
exercise. An example of this would be a 5 minute brisk walk.
 The warm-up should be proceeded by a dynamic stretch routine for all the major joints
and muscle groups. These are callisthenic type movements geared towards the activity to
follow.
 When determining a strength routine, select the amount of times per week a workout will
entail. If it is 4 or more days per week, the program will alternate upper body and lower
body on different days. If the program is 3 X per week then it can be a full body workout
with 1 day of rest or cardiovascular exercise in between.
 After determining the routine, select the exercises to be performed. The program should
consist of a balanced workout, making sure to perform all body parts and movements
equally and in balance. An example is if you perform a chest press (pushing away from
the body), you should also perform a rowing movement (pulling in towards the body).
The program should contain 4-6 exercises, again working the body in balance.
 Following the exercise selection, determine the amount of resistance required to perform
the exercise safely and with good form. Each exercise should be performed for 2-3 sets
and with 8-12 repetitions in each set. When selecting a weighted resistance, choose a
weight that can be performed with slow and controlled movement for a given number of
reps and make sure to keep your knees and/or elbows slightly bent throughout all the
movements. Another tip is to make sure to breath, never hold your breath when
performing weight lifting activities.
 After the workout is complete, cool the body down by performing a 5 minute routine
similar to the warm-up, with a gradual decrease in intensity. Followed by a static stretch
routine. Each stretch should be performed correctly, stretch down to a point of slight
discomfort (feel the stretch but it is not painful), and held for 30 seconds each.