Physical Fitness: Unit 4: A COMBINATION OF RESISTANCE AND REPETITIONS

rest

the amount of time during which the muscle relaxes and recovers between exercise sets

muscle adaptation principle

the basic rule that a muscle will increase in size and strength in order to adjust to the resistance placed on it

overload principle

the basic rule that the amount of resistance and duration put on a muscle will cause it to become conditioned

exercise specificity principle

wherein the muscles of the body will respond to and be conditioned by the type of exercise that's performed

Muscle adaptation principle

- ability for your muscles to adapt and strengthen in response to resistance training - the muscles of the body improve in strength and endurance in response to resistance training - greatest gains in strength and endurance usually occur in the first 6 to 8 weeks of resistance training - important to continue your resistance training to keep your muscle conditioned

Muscle strength and size

- more resistance on each muscle - perform 6 to 8 repetitions in each set - perform 3 or more sets of each muscular conditioning exercise - recommended rest time between sets is 2 to 5 minutes for muscle recovery

Exercise specificity principle

- states that the type of training that you perform on muscles will give a particular result - when planning a resistance training routine, you need to decide first what you want your muscles to be trained for

Weight maintenance

- use a moderate level resistance - allow you to perform 10 to 12 repetitions of an exercise - perform 1 to 3 sets of each muscular conditioning exercise - recommended rest time between sets is 30 seconds to 1 minute

Muscle endurance

- use moderate resistance for training - perform 12 to 16 repetitions of each exercise in each set - perform 1 to 3 sets of each muscular conditioning exercise - recommended rest time between sets is 30 seconds to 1 minute for muscle recovery - more repetitions are added

Overload principle

- you must either put a greater amount of resistance, or a combination of resistance and duration, on your muscle so that it will become conditioned - the muscle must have much more resistance placed on it than normal, or it must have moderate resistance and increased duration applied to it

Law of reversability

- you need to keep resistance training in your weekly exercise routine if you want to maintain the gains that you've made - helps prevent muscle injuries

Sets

how much of one kind of exercise you perform in a single exercise session

set

a planned number of repetitions for an exercise

a rest

amount of time that you allow your muscles to recover between sets

Repetitions, or reps

number of times that an exercise is performed in a row without a rest break

repetitions

the number of times in a row that resistance is applied to a muscle; sometimes referred to as reps

The Law of Reversibility

the principle that muscles will lose size and strength if resistance training is not continued