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Exercise Science

Exercise Science. Muscular Training Strength vs. Endurance. Muscular Training. Benefits of Muscular Training Increase Physical Capacity Improve Physical Appearance Enhance Metabolic Function Decrease Injury Risk Increase Muscle Size (hypertrophy) Strengthens Bones

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Exercise Science

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  1. Exercise Science Muscular Training Strength vs. Endurance

  2. Muscular Training Benefits of Muscular Training • Increase Physical Capacity • Improve Physical Appearance • Enhance Metabolic Function • Decrease Injury Risk • Increase Muscle Size (hypertrophy) • Strengthens Bones • Enhances Trained Muscles Force Production • Increase the Tensile Strength of the Musculotendinous Unit

  3. Muscular Training General Guidelines • Muscle Balance • Males - Chest Abs & Biceps • Females – Abs, Hips & Thighs • What about the rest of the Body???? • Training Sequence • Conditioning – Strength – Power – Control … (periodization) • Exercise Sequence • Daily? • Intra-workout?

  4. Muscular Training General Guidelines Cont… • Range of Motion (ROM) – Full ROM, always • ROM Speed (key = control) • 2 second rule (2 sec concentric - 2 sec eccentric) • Slow rule (2 sec concentric - 4 sec eccentric) • Super slow rule (10 sec concentric - 2 sec eccentric) • Exercise Sets • 1 health/maintenance • 2 progression (slow) • 3 optimal

  5. Muscular Training Muscular Endurance (conditioning) – The ability of the muscle to repeat or sustain a contraction for an extended period of time. (foundational work)

  6. Muscular Training Muscular Endurance Guidelines… • Exercise Resistance/Load – Low • Exercise Repetitions – High (15 – 20+) • Exercise Sets – 1set (health/maintenance) 2 sets – progress (slow), 3 sets – optimal • Exercise Speed – Slow (CONTROLED) • WE WANT TO EXPERIENCE MUSCULAR FATIGUE!!

  7. Muscular Training Muscular Endurance Guidelines… • Frequency – 24 to 48hours of recovery • Intensity – 1 to 3 sets…15 -20+ repetitions • Time • Total Time – 45min to 1hour • Recovery Time (between sets) – 45 sec to 1min • Type – Any muscular training exercise that is appropriate for your client’s status

  8. Muscular Training Muscular Strength – The ability of the muscles to produce or generate the MAXIMUM amount of force possible

  9. Muscular Training Muscular Strength Guidelines… • Exercise Resistance/Load – High • Exercise Repetitions – Low (4 – 8 reps) • Exercise Sets – 1set (health/maintenance) 2 sets – progress (slow), 3 sets – optimal • Exercise Speed – Slow (CONTROLED) • WE WANT TO EXPERIENCE MUSCULAR FAILURE!!

  10. Muscular Training Muscular Strength Guidelines… • Frequency – 24 to 48hours of recovery • Intensity – 1 to 3 sets…4-8 repetitions • Time • Total Time – 45min to 1hour • Recovery Time (between sets) – 2 min to 3min + • Type – Any muscular training exercise that is appropriate for your client’s status

  11. Muscular Training Various Training Styles • Muscular Conditioning • Muscular Strength Training • Dynamic Strength Training • Super Set Training • Giant Set Training • Breakdown Set Training (stacks) • Pyramid Set Training • Negative Training (eccentric – MUCHO DMS – no es bueno por beginners) • Super Slow Training (concentric) • Circuit Training • Etc…

  12. Muscular Training Miscellaneous Topics… • Warm – up • Cool – Down • Proper Lifting Techniques (biomechanics) • Spotting • Supplementation (good or bad???) • Record Keeping • FeedBack (pertinent, positive, timely) • Motivation - Toughest Job a Trainer has is keeping their clients motivated!!!! • Etc…

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