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23 Cards in this Set
- Front
- Back
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Stress/Rest |
To gain muscle strength, the muscles need to be stressed, then they must be given sufficient time to recover and adapt. Between 48-72 hours rest between workouts (of the same muscle group) is recommended. |
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Progressive Overload |
Once the body adapts to a particular training stress, a new stress must be introduced. |
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Adaptation |
the body’s reaction to stresses that are placed upon it |
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Specificity |
Muscles will adapt to a particular training strategy. For example to specifically train for maximal strength, heavy loads with fewer reps will be needed. To train for muscular endurance, lighter loads with higher reps will be employed. |
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F.I.T.T |
Frequency; 2-4 times per week; one day rest between workouts
Intensity: determined by # of sets, reps, exercises, and rest between sets
Time: duration of the workout is dependent upon the amount of rest between sets and exercises and the # of sets, reps, and exercises performed.
Type: machine, free weights, body weight, plyometrics |
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Principle of Maintenance: |
Once an individual's goals have been reached, it is possible to maintain the results gained through a reduction in training frequency (up to one third).However, the intensity and duration must remain the same. |
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Principle of Reversibility |
In order to maintain a desired level of muscular fitness, an exercise stress must be present, otherwise the benefits will deteriorate. In other words, "if you don't use it, you lose it." The level of detraining will be dependent upon the gains made during training. |
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Pec Dec |
Muscles: Pectorals Number/letter: 7 Set up: Seat height so upper arm is parallel to floor Technique: Sit up tall, Control the weight, full ROM |
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Chest press |
Muscles: Pectorals Number/letter: 8 Set up: Seat height so the handles cross center of chest Technique: Sit up tall, control weight, full ROM, foot off lever |
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Incline Press |
Muscles: Pectorals Number/letter: 6 Set up: Seat height so the handles cross center of chest Technique: Sit up tall, control weight, full ROM |
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Tricep Pushdown/Dips |
Muscles: Triceps Number/letter: 5 Set up: Adjust Handles to correct width, adjust seat so that upper arm is at least parallel to floor at top Technique: Sit up tall, control weight, full ROM |
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Tricep Press |
Muscles: Triceps Number/letter: H Set up: adjust seat back for elbow placement, adjust seat height so upper arm perpendicular when extended Technique: Sit up tall, control weight, full ROM |
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Bicep Curl |
Muscles: Biceps Number/letter: E Set up: Adjust seat so upper arm lies flat on the bench Technique: Sit up tall, control weight, full ROM |
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Shoulder Press |
Muscles: Deltoid Number/letter: F Set up: adjust seat so hands start at least below level of ears preferably even with top of shoulders Technique: Sit up tall, control weight, full ROM |
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Lateral Flyes/ Dumbells |
Muscles: Deltoid Number/letter: N/A Set up: N/A Technique:Sit up tall, control weight, full ROM |
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Pulldowns |
Muscles: Latissimus Dorsi Number/letter: 2 Set up: Adjust seat so legs fit snugly under pads Technique: Lean back, look up, pull to top of chest, full ROM |
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Pullovers |
Muscles: Latissimus Dorsi Number/letter: 4 Set up: Adjust seat height so that arm pit is even with center of rotation of machine Technique:Sit up tall, control weight, full ROM, foot off lever |
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Low Rows |
Muscles: Latissimus dorsi, Rhomboids Number/letter: 1 Set up: N/A Technique:Sit up tall, feet tucked under you, control weight, full ROM |
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Seated Rows |
Muscles: LAtissimus Dorsi, Rhomboids Number/letter: 3 Set up: Adjust chest pad so that arms are fully extended away from body Technique:Sit up tall, control weight, full ROM |
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Seated crunch/ hanging abs |
Muscles: Rectus Abdominus Number/letter: D Set up: Adjust the seat so that the top of the pad is even with the top of your shoulders, put you feet under foot holds Technique: Sit up tall, control weight, full ROM |
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Leg Press |
Muscles: Quadriceps, Hamstrings Number/letter: A Set up: Adjust sled so that it is in the bottom position Technique: Legs at less than 90 deg. angle at the bottom, full ROM |
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Leg Extention |
Muscles: Quadriceps, Hamstrings Number/ Letter: C Set up: Adjust back to align knees, adjust lower leg pad to sit on lower shin, adjust arm swing to allow for full ROM Technique: Sit up tall, control weight, full ROM |
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Leg Curl |
Muscles: Hamstrings Number/letter: B Set up: Adjust back to align knees, adjust lower leg pad to sit on lower shin, adjust pad down onto your legs Technique:Sit up tall, control weight, full ROM |
