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Four basic Principles of Exercise
• Intensity
• Mode
• Frequency
• Duration
Intensity of Exercise
• How hard do you exercise?
• Frequently ignored
• Can be monitored throughout exercise
• Example: 85% of one repetition max
Mode of Exercise• What type of strength training?
– Free weights– Nautilus– Cybex– Body weight exercises– Surgical tubing
• Mode should involve all of the major muscles
• Choose activities which are enjoyable!
Duration of Exercise
• How many exercises for each body part? (Usually one to three for each body part)
• Push/pull exercises
• How many Sets? (recommended 2 to 3 sets)
• How many Reps? (8 to 12 reps)
Frequency of Exercise
• One to three training sessions/week for each muscle group.
• Training a muscle group more than once within a 48 hour period is counter productive to development.
• Overload Principle - The muscle must be fatigued in order to obtain higher levels of strength and/or stature.
• Toning - to shape muscles it is typically advised to perform high reps at a lower weight.
• Specificity - Performing the correct exercise for a specific muscle group(s).
Major Muscle Groups of the Upper BodyMajor Muscle Groups of the Upper Body
• Pectoralis major• Deltoid• Biceps brachii• Trapezius• Triceps• Latissimus dorsi• Int./Ext. Oblique• Rectus abdominus
Major Muscle Groups of the Lower BodyMajor Muscle Groups of the Lower Body
• Quadriceps• Hamstrings• Gluteus maximus• Gastrocnemius• Soleus• Adductors
What Exercises Can You Do?What Exercises Can You Do?
Pectoralis major - bench press, incline press, pec deck, flys, etc.
Deltoid - military press, behind the neck press, lateral raise, etc.
Biceps brachii - one arm curls, two arm curls, chin-ups, etc.
Trapezius - shrugs, upright rows, etc.
Triceps - extensions, close grip bench, modified dips, etc.
Latissimus dorsi - pull downs, pull ups, rows, chin-ups, etc.
Int./Ext. Oblique - side crunches, medicine ball, rotation, etc.
Rectus abdominus - crunches, leg raises, scissors, etc.
What Exercises Can You Do?What Exercises Can You Do?
Quadriceps - squats, lunges, leg press, leg extension, etc.
Hamstrings - leg curls, straight leg dead lift, d-bell curls, etc.
Gluteus maximus - leg press, lunges, squats, etc.
Gastrocnemius - standing raises, seated raises, lying raises, etc.
Soleus - standing raises, seated raises, lying raises, etc.
Adductors - adduction machine, surgical tubing, etc.
Questions?
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