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Four basic Principles of Exercise Intensity Mode Frequency Duration.

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Presentation on theme: "Four basic Principles of Exercise Intensity Mode Frequency Duration."— Presentation transcript:

1 Four basic Principles of Exercise Intensity Mode Frequency Duration

2 Intensity of Exercise How hard do you exercise? Frequently ignored Can be monitored throughout exercise Example: 85% of one repetition max

3 Mode of Exercise What type of strength training? –Free weights –Nautilus –Cybex –Body weight exercises –Surgical tubing Mode should involve all of the major muscles Choose activities which are enjoyable!

4 Duration of Exercise How many exercises for each body part? (Usually one to three for each body part) Push/pull exercises How many Sets? (recommended 2 to 3 sets) How many Reps? (8 to 12 reps)

5 Frequency of Exercise One to three training sessions/week for each muscle group. Training a muscle group more than once within a 48 hour period is counter productive to development.

6 Overload Principle - The muscle must be fatigued in order to obtain higher levels of strength and/or stature. Toning - to shape muscles it is typically advised to perform high reps at a lower weight. Specificity - Performing the correct exercise for a specific muscle group(s).

7 Major Muscle Groups of the Upper Body Pectoralis major Deltoid Biceps brachii Trapezius Triceps Latissimus dorsi Int./Ext. Oblique Rectus abdominus

8 Major Muscle Groups of the Lower Body Quadriceps Hamstrings Gluteus maximus Gastrocnemius Soleus Adductors

9 What Exercises Can You Do? Pectoralis major - bench press, incline press, pec deck, flys, etc. Deltoid - military press, behind the neck press, lateral raise, etc. Biceps brachii - one arm curls, two arm curls, chin-ups, etc. Trapezius - shrugs, upright rows, etc. Triceps - extensions, close grip bench, modified dips, etc. Latissimus dorsi - pull downs, pull ups, rows, chin-ups, etc. Int./Ext. Oblique - side crunches, medicine ball, rotation, etc. Rectus abdominus - crunches, leg raises, scissors, etc.

10 What Exercises Can You Do? Quadriceps - squats, lunges, leg press, leg extension, etc. Hamstrings - leg curls, straight leg dead lift, d-bell curls, etc. Gluteus maximus - leg press, lunges, squats, etc. Gastrocnemius - standing raises, seated raises, lying raises, etc. Soleus - standing raises, seated raises, lying raises, etc. Adductors - adduction machine, surgical tubing, etc.

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