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20 Cards in this Set

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What are the three Iron Sports?
Weightlifting, Powerlifting, and Bodybuilding
What are the charecteristics of weighttraining?
Concerned with lifting max weight. Object is to life as much weight from ground to full arms extension overhead.
How many lifts and what are the lifts associated with weightlifting?
2 lifts, the 2 hand snatch and 2 hand clean and jerk.
What are the Charecteristics of Powerlifting?
Object is to be able to lift as much weight in the excercises.
How many and what are the lifts in Powerlifting?
3, backsquat, bench press, and dead lift.
What uis the objective to bodybuilding?
To acheive mass and symmetry, and be able to pose to show off muscles.
Name the five principles of weight training.
SAID principle, Pverload Principle, Overcompensation, Reversibility, and Overtrainging/Undertrainging Principle.
What is the SAID principle?
Specific Adaption to Imposed Demands: you can train for a specific result and the body will respond accordingly. If you want stregnth gains you can gain appreciable stregnth ig you use the correct training principle The same goes for endurance, and modest strength gain.
What is the Overload Principle?
Basically states that in order to gain muscle mass you have to excercise at a higher and more demanding lrevel than before. Should be effective, well planned, progressive, used over an extended peopld of time, and be demanding.
What is Overcompensation?
The body's adaption to the overload results in an overcompensation to the extra demands. An example of this is callus beuilds on hands as an adaption to the friction, and capilary adaptations.
What is the reversibility principle?
refers to the fact that there will be a reversal of training gains when a person discontinues his/her training program. Time it takes to do so depends on the legnth of time trained.
WHat is the Overtraining/Undertraining principle?
Overtraining means a person is working too hard, and creating too much fatigue which hinders recovery between workout sessions.

Undertraining simply means the indiv is not training often enough and/or hard enough to produce the desired results.
What is the general guideline established to avoid under/overtraining?
The 48/96 hour rule. States you should allow 48 hours between workouts for one muscle group, but no more than 96 hours.
What is the recommended daily intake of Carbs?
50-60%
What is the recommended daily intake of Protein?
15-25%
What is the recommended daily intake of fat?
20-30%
What are the variables and correct ranges for General conditioning?
Low Intensity 40-60%, 2-3 sets of 8-10 reps, 2-3 workouts a week.
What are the variables and correct ranges for Maintenance
Medium Intensity 70%, 2-3 sets, 8-10 reps, 2-3/ wk
What are the variables and correct ranges for Endurance
low intensity 40-60%, 4 sets of 14-20 reps 2-3/wk
What are the variables and correct ranges for Heavy
High Intensity 80+%, 4-6 sets of 1-8 reps, 3-6/ wk