Exercise Science

1
Exercise Science

• Muscular Training
• Strength vs. Endurance

2
Muscular Training

• Benefits of Muscular Training
• Increase Physical Capacity
• Improve Physical Appearance
• Enhance Metabolic Function
• Decrease Injury Risk
• Increase Muscle Size (hypertrophy)
• Strengthens Bones
• Enhances Trained Muscles Force Production
• Increase the Tensile Strength of the
  Musculotendinous Unit

3
Muscular Training

• General Guidelines
• Muscle Balance
• Males - Chest Abs Biceps
• Females Abs, Hips Thighs
• What about the rest of the Body????
• Training Sequence
• Conditioning Strength Power Control
  (periodization)
• Exercise Sequence
• Daily?
• Intra-workout?

4
Muscular Training

• General Guidelines Cont
• Range of Motion (ROM) Full ROM, always
• ROM Speed (key control)
• 2 second rule (2 sec concentric - 2 sec
  eccentric)
• Slow rule (2 sec concentric - 4 sec eccentric)
• Super slow rule (10 sec concentric - 2 sec
  eccentric)
• Exercise Sets
• 1 health/maintenance
• 2 progression (slow)
• 3 optimal

5
Muscular Training

• Muscular Endurance (conditioning) The ability
  of the muscle to repeat or sustain a contraction
  for an extended period of time.
• (foundational work)

6
Muscular Training

• Muscular Endurance Guidelines
• Exercise Resistance/Load Low
• Exercise Repetitions High (15 20)
• Exercise Sets 1set (health/maintenance) 2 sets
  progress (slow), 3 sets optimal
• Exercise Speed Slow (CONTROLED)
• WE WANT TO EXPERIENCE MUSCULAR FATIGUE!!

7
Muscular Training

• Muscular Endurance Guidelines
• Frequency 24 to 48hours of recovery
• Intensity 1 to 3 sets15 -20 repetitions
• Time
• Total Time 45min to 1hour
• Recovery Time (between sets) 45 sec to 1min
• Type Any muscular training exercise that is
  appropriate for your clients status

8
Muscular Training

• Muscular Strength The ability of the muscles to
  produce or generate the MAXIMUM amount of force
  possible

9
Muscular Training

• Muscular Strength Guidelines
• Exercise Resistance/Load High
• Exercise Repetitions Low (4 8 reps)
• Exercise Sets 1set (health/maintenance) 2 sets
  progress (slow), 3 sets optimal
• Exercise Speed Slow (CONTROLED)
• WE WANT TO EXPERIENCE MUSCULAR FAILURE!!

10
Muscular Training

• Muscular Strength Guidelines
• Frequency 24 to 48hours of recovery
• Intensity 1 to 3 sets4-8 repetitions
• Time
• Total Time 45min to 1hour
• Recovery Time (between sets) 2 min to 3min
• Type Any muscular training exercise that is
  appropriate for your clients status

11
Muscular Training

• Various Training Styles
• Muscular Conditioning
• Muscular Strength Training
• Dynamic Strength Training
• Super Set Training
• Giant Set Training
• Breakdown Set Training (stacks)
• Pyramid Set Training
• Negative Training (eccentric MUCHO DMS no es
  bueno por beginners)
• Super Slow Training (concentric)
• Circuit Training
• Etc

12
Muscular Training

• Miscellaneous Topics
• Warm up
• Cool Down
• Proper Lifting Techniques (biomechanics)
• Spotting
• Supplementation (good or bad???)
• Record Keeping
• FeedBack (pertinent, positive, timely)
• Motivation - Toughest Job a Trainer has is
  keeping their clients motivated!!!!
• Etc