whole book.4th print

Chapter 24: Aerobic exercise guidelines Having discussed the physiology behind aerobic exercise as well as its effects on fat lo ...

60% maximum = * .60 = beats/minute (max. HR) 85% maximum = * .85 = beats/minute (max. HR) Endurance athletes may work anywhe ...

time per week is considered the minimum (1). Depending on the intensity of the exercise, 300 calories may require anywhere from ...

Table 1: Sample aerobic progression for untrained individuals Frequency Intensity Time Week 1 3Xweek 60% of max. 20’ Week 2 3Xwe ...

Chapter 25: Interval training guidelines Interval training is an advanced technique that can be used to improve fitness level an ...

maximum heart rate) can be used. Due to the short duration of most intervals, heart rate does not give an accurate measure of in ...

Table 2: General guidelines for interval training Length of Interval Number of Intervals Work: Rest ratio 15” 20+ 1: 5-10 30” 10 ...

Chapter 26: Weight Training Guidelines Relative to aerobic and interval training, weight training is far more complex. The numbe ...

Concentric failure: the momentary inability to lift a weight through the full range of motion Isometric failure: the inability t ...

Set One set of an exercise is a series of repetitions (typically with no rest between repetitions) terminated when the weight ca ...

Intensity of loading In research terms, intensity in weight training is defined as the percentage of maximal capacity that you a ...

In general, the number of sets done is inversely proportional to the number of reps performed (5). If 20 rep sets are done, only ...

more intensely. Recall from chapter 20 that a muscle may require four to seven days to recover from eccentric loading. This fact ...

growth stimulus to occur. Most studies use a 4 to 6 second repetition and we will assume a 4 second repetition from this point o ...

General warm-up: This is 5-10’ of light aerobic activity to raise the core temperature of the body. The general warm-up need on ...

Table 3: Straight set workout for a lifter with a 10RM of 315 lbs WeightXreps Rest (seconds) 135X5 30-60 185X3 30-60 225X1 30-60 ...

Table 5: Comparison of linear and undulating periodization Weeks 1-3 4-6 7-9 10-12 13-15 Linear 3X10RM 4X6RM 5X3RM 6X2RM 8X1RM U ...

Atha J. Strengthening muscle. Exercise and Sports Science Reviews (1981) 9: 1-73. Stone WJ and Coulter SP. Strength/endurance e ...

Part VII: Exercise programs Chapter 27: Beginner/intermediate programs Chapter 28: The Advanced CKD workout Chapter 29: Other ap ...

Chapter 27: Beginner/Intermediate programs Having discussed general guidelines for the three types of exercise in previous chapt ...