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CHAPTER 8

CHAPTER 8. PRINCIPLES OF STRENGTH TRAINING ASSESSMENT AND PRESCRIPTION. Key Terms / Affiliated w/Wt. Training. Metabolism booster Ease of daily activities Hypertrophy – increase in muscle size Testosterone/ Androgen – key muscle building hormones Anabolic steroids – pros and cons

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CHAPTER 8

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  1. CHAPTER 8 PRINCIPLES OF STRENGTH TRAINING ASSESSMENT AND PRESCRIPTION

  2. Key Terms / Affiliated w/Wt. Training • Metabolism booster • Ease of daily activities • Hypertrophy – increase in muscle size • Testosterone/ Androgen – key muscle building hormones • Anabolic steroids – pros and cons • Acne – Cancer – Psychological probs. - Death

  3. Assessment of Muscular Strength • Muscular strength – maximum force against a resistance. • Muscular endurance – submax force over repeated reps over time. • One rep maximum – the max amount of resistance one can lift in a single effort.

  4. Assessments • Hand grip test – maximal effort • Muscular Endurance tests – • Bench jump ups • Modified dips • Modified push-ups • Bent-leg-curl ups • Abdominal crunch

  5. Strength Training Terms • Atrophy – decrease in size of cell – occurs in 6 hours • Motor neurons – connect CNS to muscle • Overload Principle – increase in threshold – the demands on system • Specificity – train what you want to improve

  6. Muscle Fiber Types • Slow twitch muscle fibers • Red fibers - Type I • Non-explosive movements • the Gazelle • Fast twitch – • White fibers – type 2 • Explosive movements – the Lion

  7. Training Terms • Isometric training • Isotonic Training • Isokinetic training • Dynamic training • Concentric • Eccentric • Free / Fixed weights

  8. Training Protocol • Sets & Reps • 3-4 sets with 10-12 reps (depending on goals) – best for beginners. • More advanced - begin to shift and change their sets and reps depending on goals. • Frequency of Training • You should rest 2-3 days after each muscle training bout (except abs and calves).

  9. Plyometrics and Functional Training • Improving strength, speed, balance and explosiveness through functional activities. • Activities that mimic real life movements. • Your weights are not as heavy

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