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11 Cards in this Set

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what is specificity?
you have to work the muscle that you want to build
what is overload?
making the muscles work harder than they normally work
what is progression?
lifting more over time
which group of muscles should you excercise first?
the large muscles b/c if you work the smaller ones first, they will get fatigued
what is considered the best weight training excercise and why?
compound excercises
b/c it is more efficient and helps maintain balanced development
what is the dirrence between traditional vs. circuit training?
traditional requires you to go thru one full workout before moving to the next group before moving to the next.

circuit requires you to go thru each group once then go back and repeat
what percentage of your 1rm is necessary for muscle strength? muscle size? muscle endurance?
muscle strength- 85-100%
muscle size- 70-85%
muscle endurance- 50-70%
how many reps. should be completed for muscle strength? muscle size? muscle endurance?
muscle strength: 1-6
muscle size: 6-12
muscle endurance: 12-20
how many sets should be completed for muscle strength? muscle size? muscle endurance?
muscle strength: 4-8
muscle size: 3-6
muscle endurance: 2-4
how much rest is necessary in between set for muscle strength? muscle size? muscle endurance?
muscle strength: 2-4min
muscle size: 1-2 min
muscle endurance: 30-90 sec.
what are the 3 aspects of muscle fitness can you train for?
muscle strength, muscle size, muscle endurance