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Types of Exercise TR
Types of Exercise TR
Michael Dellogono
Muscular Adaptations to
Resistance Training
Increased size
Fiber type transition
Biochemical improvements
(enzymes)
➡Increased strength, power, &
endurance
Hypertrophy
Muscular enlargement
Cross sectional area, + relation
w/strength
Result of increased synthesis of actin &
myosin and number of myofibrils
Hypertrophy Training
Reps 6-12
Sets 3-6
Intensity 67-85%
Rest 30s-1.5m
Strength & Power
Strength - maximal force that a muscle
or group of muscles can generate
Endurance Training
Reps ≥12
Sets 2-3
Intensity ≤ 67% 1RM
Rest ≤30s
Interval Training
Increase & decrease intensity between aerobic & anaerobic
Work:active recovery ratio (1:3, 85-90%)
No more than 1 or 2 sessions/week to start w/ 3 days of rest
change 3:1 to 2.5:1.5 or 2.0:2.0
Go past aerobic threshold & then return to aerobic
conditioning level to improve performance
intensity body switches from burning a greater % of fat to a
greater % of carbs , 85% of your maxHR
Heart rate is great way to measure how hard you are working
Max heart rate=220-age
85% of max heart rate (21 years old): (220-age)x.85= 169.15
Advantages & Disadvantages
Advantages: Disadvantages:
Fitness, performance, recovery Performed too often can
time improve quickly increase risk of overtraining
Improves aerobic fitness better Symptoms: loss of performance &
than traditional training & in appetite, inability to sleep,
less time chronic aches and pains & colds,
Enzymes use oxygen more overuse injuries, unusual fatigue,
increase in resting HR, irritability
efficiently increased O2
bad knees avoid intervals
capacity
Increase fat burn & can double walking, running or jogging
Stop exercise if it hurts &
endurance capacity w/ 15 min of
intense cycling over a 2-week modify workout
period Check with doctor before
HR will be lower at work & starting interval training
active recovery
Interval Training
Physiological effects:
@ low end of training range: working aerobically and burning
more fat
@ high end of training range: HR increases, breathing harder,
anaerobic, burning more carbs than fat
Reasons to do interval training:
improve recovery HR
weight-loss plateau
bored
Allows you to workout harder & longer & burn more fat & more
calories
Must burn more calories than you consume to lose weight even with
intervals
8-10min warm up & 5 min cool-down after intervals
See sample interval training
Interval vs. Circuit Training
Circuit training
Spend 30-45s at one machine or station with dumbbells
or resistance exercise and then move onto next station
aerobic & RT
Another form of interval training
when you break from one machine to the next HR decreases
& when you begin working out again it increases
wont be as beneficial as running or cycling intervals but will
Run, row, jump rope, climb rope, carry odd objects, move large loads over
short distances & use power-lifting & Olympic weightlifting
Used by 2000 gyms, F.D., law enforcement agencies, military organizations
At a gym: warm up, skill development segment, high intensity workout for 10-20 min
Can be used by: children, pregnant women, seniors, football players, military
special forces, endurance athletes
Performed 3-5 d/week can provide exercise that will satisfy exercise guidelines
Has greater health benefits than moderate activity
Cross-Fit
"equals better fitness and stronger muscles in a more
reasonable amount of time“