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| What is understand concerning "beginning weight trainers"? | Beginning weight trainers "gain on almost any weight program". |
| What is the greatest danger for beginning weight trainers? | overtraining |
| What is india=cated if one finds themself training very hard, not making any progress, and feeling tied all the time? | That person is overtraining. |
| What should a person do who finds themself overtraining? | They should try less exercise and get more rest. |
| When it comes to weight training, what can be said about human conditioning? | Humans cannot maintain absolute peack condition for a very long time - a few weeks at best. |
| How long can humans maintain peak condition when weight lifting? | a few weeks at best |
| What techniques do highly trained and advanced weight trainers, competitive lifters, and body builders use to maintain their conditioning? | They use "periodization" and "cycling" - they divide the year into "periods" or "cycles", then vary their training methods and intensity during cycles so they reach their peak condition during the competitive season - and, it is hoped, for their most important contest of the year. |
| What do advanced weight trainers do as they progress in their training? | They increase the intensity of their exercises. |
| What danger is there with increased intensity applied to ones weightlifting routine? | It increases the "risk" of injury and caution should be given. |
| What seven(7) common methods of increasing exercise intensity can be utilized? | 1) Concentric Failure 2) forced Reps 3) Negatives 4) Eccentric failure 5) Cheating; 6) Pre-Exhaustion 7) Cycle or Periodization |
| What is "Concentric Failure"? | It is a method used to "increase exercise intensity" by "requireing that you perform repetitions until one cannot do another repetition while maintianing strict exercise form". |
| What are "Forced Reps"? | "Forced Reps" is a method of increasing exercise intensity - they are repetions performe after reaching concentric failure - when you cannot perform another repetition correctlly. |
| What are "Negatives"? | Negatives is a method for increasing exercise intnesity - to perform "Negatives" spotters help you lift a weight and then allow you to lower the weight - this advanced training method |
| What is "Eccentric Failure"? | "Eccentric Failure" is a method to increse exercise intensity - it is when you perform negatives (lower a weight) until you cannot control the speed at which you lower the weight you have reached - this is very dangerous and not for everyone |
| What is "Cheating"? | "Cheating" is a method to increase exercise intensity - it uses the body movement to get past the weakest point in the range of motion of an exericse - this can be useful means for advanced lifters to add to the overload - be careful. |
| What is "Pre-Exhaustion"? | "PreExhaustion" is a method used to increase exercise intensity - it is performing an isolation exercise for a muscle and following this immediately with a compound exercise results in "Pre-Exhauston" - the idea is to work the muscle to concentric failure with isolation exercise, then force the muscles to continue working with the assistance of other muscles that are not exhausted. |
| What is "Cycle or Periodization"? | "Cycle or Periodization" is a method that advanced lifters use - it is a training cycle or periods in which they vary the exercise intensity and volume to reach a peak during their competitive season. |
| Do beginning weight trainers have to use any of the Seven(7) Methods for increasing exercise intensity? | Beginning weight trainers do NOT need to use any of these methods of increasing exercise intnesity as long as they are making progresws. |
| What must a weight trainers decide in using hte Seven(7) Methods for increasing exercise intensity? | They must decide if the risk is worth it and they must accept the responsibilty for their decision. |
| How do beginners, fitness weight trainers, and advanced weight trainers differ in how they conduct their routines? | Beginners and fitness weight trainers often perform all of their weight trainers often perform all of their weight training exercises at one time and repeat the procedure every other day - while advanced weight trainers exercise the "TOTAL BODY" in one training session. |
| What takes place As weight trainers advance? | As their workload increases, many choose to SPLIT THEIR EXERCISE", performing part of them one day and the remainder on another day - one example is the 4-day spit, in which half of the exercises are performed on Monday and Thursday and the other half on Tuesday and Friday. |
| Give three(3) examples of a "4-day split"? | 1) a "4-day split" is a "puch-pull routine" in which the pushing exercises are performed on Monday and Thursday and the other half on Tuesday and Friday 2) "a 4-day split" is a "push-pull rountine" in which the pushing exercises are performed on Monday and Thursday and the pulling exercises are performed on Thursday and Friday 3) is to perform the upper-body exercises on Monday ad Thursday and the lower body exercises on Tuesday and Friday |
| What is the "6-day splet? | Some advanced body builders go the 6-day split i which they perform about a third of their exercises on Monday and Thursday, a third on Tuesday and Friday, and a third on Wednesday and Saturday. |
| What is the "Blitz Routine"? | The "Blitz Routine" is the "ultimate split", in which the advanced body builder exercises only "one body part a day". |
| What are "Fixed Systems"? | "Fixed Systems" are those in which variables are NOT changed during a training session but a variable may be changed for he next training session - there are nine types of "fixzed systems". |
| What are Nine(9) Types of "fixed systems"? | 1) Simple progression system 2) Double progression system 3) One set to failure 4) Set system 5) Circuit System 6) Aerobic Circuit System 7) Super Set System 8) Giant Sets 9) Rest-Pause system |
| What is a "Simple progression system"? | It is a "fixed system" that involves changing only one variable, such as the resistance |
| Waht is a "Double progressive systme"? | It is a "fixed system" that calls for changing two(2) variables, such as resistane and repetitions |
| Waht are "One Set To Failure"? | It is a "fixed system" in which one set of each exercise is performed to the point at which you cannot perform another repetition and still maintain correct exercise form. |
| What is a "Set System"? | It is a "fixed system" that requires one to perform more than one set of each exercise - in a "fixed system he repetitions remain the same for each set - this is a good program when training with barbells because it reduces the amount of time spent changing weights. |
| What is the "Circuit System"? | It is a "fixed system:that is a series of exercises performed ina sequience ir circuit, with one exericse at each station - you move from one exercise to the next, performing one set of each exercise in the circuit once - the entire circuit may be repeated - the circuit is usually completed one, two, or three times during a training session - circuit taining is usually used with a "large group" when time and equipment is limited - this is often the case with athletic teams - IT ALLOW A LARGE NUMBER OF PEPLE TO GET A GOOD WORKOUT IN A SHORT TIME. |
| What is a "Aerobic Circuit System"? | It is a "fixed system" which the exercises are performed one immediately after the other with little rest between exercises- this is done to keep the "heart rate" elavator during the entire circuit and thereby produce a training effect for the cardiovascular system (heart-arteries-veins) - an "aerobic circuit? training program may even add an aeobic exercise station between each weight training stations. |
| What is a "Super Set System"? | It is a "fixed system" which requires performing two exercises in a sequence, followed by a rest interval. |
| What is "Giant Sets"? | It is a "fixed system" which usually involves three to five exercises for the same muscle. One set of each exercise is performed with little or no rest between sets. After all of the exercise in the sequence have been performed, there is rest interval before repeating the sequence. |
| What is a "Rest-Pause System"? | It is a "fixed system" which has many variations. |
| What are the six(6) types of Variable Systems? | 1) Pyramid system, 2) Percentage System, 3) DeLorme System, 4) Continuous Set System, 5) Light to Heavy System, 6) Tonnage System. |
| What is a "Pyramid System"? | It is a "variable system which the weight used for each set of an exercise is increased and the number of repetitions is decreased correspondingly. This allows you to procees from a light weight to a heavy weight. this system is often used when training for strength. |
| What is a "Percentage System"? | It is a "variable system" which is a variation of the pyramid system. Multiple sets of an exercise are performed at various percentages of the 1-RM for the exercise. The percentage usually start low in the first set and increase in each of the subsequent sets. |
| What is a "Delorme System?" | It is a "variable system" which you start with a weight you can use to complete a given number of repetitions for example, 10 repititions. After reaching the point at which you can do no more repetitions, your training partner quickly removes a smal lamount of weight while you continue to hold the bar it stay in position on the machine. As soon as some weight has been removed, the exercise is continued untile no more repetitions can be performed. |
| What is a "Continous Set System"? | It is a "variable system" which you start with a weight you can use to cpmlete a given number if repetitions for example, 10 repetitions. After reaching the point at which you can do no more repetitions, more repetions, your training partner quickly removes a small amount of weight while you continue to hold the bar or stay in position on the machine. As soon as some weight has been removed, the exercise is continued until no more repetitions can be performed. |
| What is a "Light to Heavy System"? | It is a "variable system" which is a variation of the pyramid and continuous set systems. You start with a light ot moderate weight and perform 3 repetitions. Your training partners quickly add a small amount of weight. |
| What is a "Tonnage System"? | Is is a "variable system" the resistance and repetitions vary in and you keep track of the total pounds lifted in a training session. Each weight lifted is multiplied by the number of repetitions completed with the weight. |
| What are the Three(3) Types of "Training Equipment"? | 1) Constant External Reistance Equipment 2) Variable Resistance Equipment 3) Iskinetic Equipment |
| What is a "Variable Resistance Equipment"? | It is a "trainingg equipment" that includes barbells, dumbbells, and some weightstack equipment have a resistance that is constant-the weight remains the same throughout the exercise. |
| What is "Variable Resistance"? | It is "training equipment" that some weight stack equipment has been designed so that as the leverage changes for the working muscles and joints, the exercise machine makes compensating leverage changes. |
| What is "Isokinetic Equipment"? | It is "training equipment" that offers another solution to keeping the muscle fully loaded throughout the full range motion. It refers to constant motion or constant speed. Exercise equipment limits the speed at which the exercise device will move. Therefore, a muscle can contract at its maximum force from full extension to full contractions without producing acceleration. |
| Which Type of Exercise Equipment is the Best? | So far, no one type of excercise equipment has been proven superior for the development of muscle tissue. Muscles don't know or care what type of exercise equipment is used to provide the resistance as long as they receive the same overload stimulus. |
