A tennis shop sells five different brands of rackets, each

KNES TEST 2 ACSM Guidelines  Lift at least 2 days per week  One set of 8­12 lifts  8­10 exercises for the major muscle groups  Breath while lifting Muscular Strength  Beginner­ 60­70% of 1 rep max o 1­3 sets of 8­12 reps  Advanced­ 80­100% 1 rep max o 2­6 sets of 1­8 reps  Strength, weight up, reps down, sets up Muscular Power  60% of 1 rep max, 1­3 sets of 3­6 reps Muscular Endurance  less than 70% 1 rep max, 2­4 sets of 10­25 reps  Endurance, weight down, reps up Writing up a Program M­ FULL UB UB, LB T LB W­ FULL LB, UB Th UB F­ FULL LB UB, LB S Common: PUSH­ Chest, Shoulder, Triceps PULL­ Back, Biceps LEGS 40­Year­Old Female  Occasional Knee Pain, otherwise apparently healthy  Goals: something they can realistically do  Available 3 days per week, overall goal: wants to be healthier  Does she currently work out She has not exercised in 5 years.  Start off slowly, focus on weight­training Sunday Monday Tuesday Wednesda Thursday Friday Saturday y PUSH PULL LEGS PULL PUSH LEGS PUSH PULL LEGS 20­YEAR­OLD Male  He does workout 4 days a week, has been at it for a year  No history of injuries, no medical issues  Can workout any day of the week  Goals: increase muscle mass and strength Monday Tuesday Wednesday Thursday Friday Saturday Chest Legs Deltoids Back Bi/Tri  2­6 sets of 1­8 reps increase reps rather than weight  at least 3 exercises per group Terms  Circuit Training­ back to back exercises, doesn’t count as cardio workout unless cardio exercises are in there  Superset­ performing 2 exercises in a row followed by rest  Giant­ a superset or steroids, 3­5 exercises in a row followed by rest (same muscle group)  Pyramid: 1 X 15 50 lb. or 1 X 8 80 lb. 1 X 12 60 lb. or 1 X 10 70 lb. 1 X 10 70 lb. or 1 X 12 60 lb. 1 X 8 80 lb. or 1 X 15 50 lb.  Continuous Set (drop set)­ dropping weight until you cannot do the exercise anymore Connective Tissue  Epimycium­ connective tissue that surrounds the entire muscle  Perimycium­ surrounds each fasciculi  Endomycium­ surrounds each individual muscle fiber  Sarcomere­ smallest contractile unit of the muscle o Contractile Proteins­ Actin (thin filament) and Myosin (thick filament) ATP (adenosine tri­phosphate) kicks off the last P group and uses that energy for muscle contraction, this leaves us with ADP + Pi + energy  ATP­PC system­ (phosphagen)­ ADP+PC yields ATP o Anaerobic system does not need oxygen o 3­15 seconds of production  glycolytic­ anaerobic does not require oxygen o carbs 2­3 minutes of production o lactic acid is byproduct through fermentation  Oxidative system­ aerobic requires oxygen o Carbs + fats, unlimited production Carbs 4 cal/g (carbs are more efficient because you break them down without oxygen) Fats 9 cal/g (less efficient because it requires oxygen) Motor Unit  1 motor neuron and all the muscle fibers it controls  All­or­none Principle­ if the signal coming down the motor neuron is strong enough to reach the threshold then all the muscle fibers will contract maximally  Slow Twitch fibers have very high Oxidative capacity, low motor unit force  Fast Twitch fibers have very high glycolytic capacity, high motor unit force o Genetics, Training, and Age play roles in fast twitch vs. slow twitch o We recruit slow twitch first, recruit motor units synchronously o 3 Factors: Age, Training, and Genetics Increase Strength with Training  Hypertrophy (fact)  Recruitment of motor units to act synchronously (neural)  Decrease Autogenic inhibition (neural) Nutrition 6 sources for our bodies to function 1. Carbs 4cal/g most efficient energy source a. Simple­ Sugars, b. Complex­ c. Blood glucose up, insulin up, blood glucose down 2. Fats 9cal/g most concentrated energy source a. Unsaturated b. Saturated 3. Proteins 4cal/g last resort energy source (AMINO ACIDS) a. Essential b. Non­essential 4. Vitamins a. Fat soluble­ ADEK b. Water soluble­ BC 5. Minerals­ mostly need them in small amounts 6. Water Caloric Intake vs. Caloric expenditure  Intake­ diet  Expenditure­ exercise (cardio), BMR (basal metabolic rate) (weight training), physical activity Steroids­ used to increase muscle mass  Anabolic o Anabolism­ building up of tissue o Catabolism­tearing down of tissue  4 factors o type o dosage o individuality o duration of use  Side Effects o Increase cholesterol o Potential to increase risk for heart disease o Depression o Aggression o Acne o Increase triglycerides o Liver dysfunction o Increase risk of cancer o Increase risk of osteoporosis  Men vs. Women o Men:  Shrinkage of testes (not penis)  Decreased sperm count  Gynocomastia (BITCH TITS)  Increased sex drive  Increased erectile dysfunction o Women:  Man­like voice  Increased facial hair  Hair loss  Disruption in menstrual cycle or ovarian function  Hypertrophy of the clitoris o Hormonally males drift towards females, vice versa o Withdrawal symptoms­ suicidal thoughts, depression 2 Types of Muscle Soreness 1. Acute­ immediately after workout, goes away generally 8­12 hours 2. DOMS (Delayed Onset Muscle Soreness)­ happens 12­24 hours after workout a. Result of microscopic damage to muscle fibers involved in the exercise b. Lactic acid not a factor in this c. Severity of soreness depends on the types of forces placed on the muscle d. More likely to get sore going down stairs then upstairs e. Swelling of joints, stiffness joints, tenderness to touch, breakdown muscle f. Recovery is very important because you wont do your best while your sore g. Better to stretch after, rather than before working out