Weekly Resistance Training Workouts PDF

## Weekly Structure of Resistance Training Workouts - **Whole Body:** 3 times per week - **Upper Lower split:** 2 upper workouts and 2 lower workouts per week, including ab & low back - Legs and Shoulders - Chest and Triceps - Back and Biceps - Abs and Low Back - **Single Muscle Groups...

## Weekly Structure of Resistance Training Workouts - **Whole Body:** 3 times per week - **Upper Lower split:** 2 upper workouts and 2 lower workouts per week, including ab & low back - Legs and Shoulders - Chest and Triceps - Back and Biceps - Abs and Low Back - **Single Muscle Groups:** throughout the week ### Weight Maintenance, Loss, Gain - (Need to choose one as a goal) - **Weight Maintenance:** Calorie Intake = Caloric Expenditure - **Weight Loss:** Caloric Intake < Caloric Expenditure - **Weight Gain:** Calorie Intake > Caloric Expenditure ### Anaerobic vs Aerobic - **Anaerobic:** - "High Intensity Exercise of Short Duration, high lactic acid build-up, using Carbohydrate as the primary source of fuel, usually sport-related, without the use of oxygen for energy utilization. - Lasts only about 30 seconds to 3 minutes or so" - Examples: sprinting, any position on sports team such as basketball, soccer, etc. - **Aerobic:** - "Low to Moderate Intensity Exercise of long duration, low lactic acid build-up, using fat and carbohydrate as primary fuel sources. - Utilizes oxygen to produce energy. - Lasts 10, 20, 30, 45, 60 minutes, or longer" - Examples: long-distance running or swimming, cycling, etc. ### Sources of Energy (kcals) | Source | kcals per gram | Percentage of Total Daily kcals | Examples | |---|---|---|---| | Carbohydrate | 4 | 55-65% | fruits, breads, potatoes, rice, etc. | | Protein | 4 | 12 to 15% | meats/fish, nuts, dairy | | Fat | 9 | 20 to 30% | butter/margarine, oils, salad dressings | | Alcohol | 7 | Not a nutritive source of kcals. Toxic to body | | ### Somatotypes (Body Types) - **Mesomorph:** Athletic build, shorter to medium stature, average length limbs, muscular - **Endomorph:** Softer looking physique, not muscular looking, shorter to medium stature - **Ectomorph:** Long limbs, tall, non-muscular physique ### Weights and Repetitions - Heavier weight, 4 to 6 reps = power - Mighter weights, 12 plus reps = endurance - Hium weight, 3 - 10 reps = strength ## Main Points of Discussion for Exam This is a collective review of the lecture that we had during our last class. I wanted to send to you all a brief outline of the lecture. This is not an all-inclusive list of the discussion, but it is the main concepts. The exam will be based upon this and other things discussed in our classes thus far!! ### Health-Related Physical Fitness - **Components:** - Cardiovascular Strength and Endurance - Muscular Strength - Muscular Endurance - Flexibility - Body Composition ### Principle of Specificity - The concept that if you want to improve at a particular activity, you will need to train at that specific activity: for example: if you want to be a runner, you need to run!! There is some crossover benefit from other similar types of training, but they do not replace that specific activity. ### Overload Principle - In order to receive a "training effect" from an activity, which means that you are progressing your fitness level, you need to have an adaptation from the body. - This occurs when you place a challenge that the body has to rise to in order to complete a task. - This adaptation needs to occur for the body to become stronger. - **Components** - Intensity - Difficulty (Heart Rate, weight, repetitions, etc.) - Frequency - # 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: - Chest - Back - Shoulders - Biceps - Triceps - Abdominals - Lower Back - Quadriceps - Hamstrings - Outer Thigh - Inner Thigh - Calf - Gluteals - Hip Flexors