Weekly Workout Structure and Energy Sources

Weekly Workout Structure

• Whole Body: 3 times a week
• Upper Lower Split:
  • 2 upper workouts and 2 lower workouts per week
  • Upper Body: Legs & Shoulders, Chest & Triceps, Back & Biceps
  • Lower Body: Abs & Low Back
• Single Muscle Groups: throughout the week

Weight Goals:

• Maintenance: Calorie Intake = Expenditure
• Loss: Calorie Intake < Expenditure
• Gain: Calorie Intake > Expenditure

Anaerobic vs Aerobic Exercise

• Anaerobic: high intensity, short duration, high lactic acid build-up, using primarily carbohydrate for fuel, lasts about 30-180 seconds
  • Examples: Sprinting, basketball, soccer
• Aerobic: low to moderate intensity, long duration, low lactic acid build-up, using fat and carbohydrates for fuel, lasts 10 minutes or longer
  • Examples: long-distance running, swimming, cycling

Sources of Energy (kcals)

• Carbohydrate: 4 kcals per gram, 55-65% of total daily kcals
  • Examples: fruits, breads, potatoes, rice
• Protein: 4 kcals per gram, 12-15% of total daily kcals
  • Examples: meats, fish, nuts, dairy
• Fat: 9 kcals per gram, 20-30% of total daily kcals
  • Examples: butter, margarine, oils, salad dressings
• Alcohol: 7 kcals per gram, not a nutritive source of kcals, toxic to the body

Somatotypes (Body Types)

• Mesomorph: Athletic build, short to medium stature, average length limbs, muscular
• Endomorph: Softer physique, not muscular, short to medium stature
• Ectomorph: Long limbs, tall, non-muscular physique

Weights and Repetitions

• Heavier weight, 4-6 reps: power
• Moderate weight, 12+ reps: endurance
• Medium weight, 3-10 reps: strength

Health-Related Physical Fitness

• Components:
  • Cardiovascular Strength and Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition

Principle of Specificity

• To improve at a particular activity, you need to train at that specific activity
  • Example: To be a runner, you need to run.

Overload Principle

• In order to see a training effect and progress fitness level, you need an adaptation from the body
  • This occurs when you place a challenge the body has to rise to
  • This adaptation makes the body stronger
• Components:
  • Intensity: difficulty (heart rate, weight, repetitions, etc.)
  • Frequency: number of times per week performed
  • Duration: length of workout activity
  • Progression: small changes = the 10% rule
  • Mode: type of workout

Types of Contractions

• Concentric: shortening of muscle with tension
• Eccentric: lengthening of muscle with tension
• Isometric: contraction is held at one angle
• Isokinetic: contraction is performed at the same speed throughout the Range of Motion

Muscle Groups

• Upper Body:
  • Chest
  • Back
  • Shoulders
  • Biceps
  • Triceps
  • Abdominals
  • Lower Back
• Lower Body:
  • Quadriceps
  • Hamstrings
  • Outer Thigh
  • Inner Thigh
  • Calf
  • Gluteals
  • Hip Flexors

This quiz covers weekly workout structures, including whole body workouts and splits between upper and lower muscle groups. It also explores weight goals related to calorie intake and expenditure, as well as the differences between anaerobic and aerobic exercises. Finally, it highlights the sources of energy in the diet.