Strength Training Principles
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Mode (isometric, dynamic), Sets (1-6 sets), Resistance (strength: 3 to 12 rep
max endurance: more than 12 reps), Frequency 2-3 times per week)
Diabetes Statistics
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- 11-12% of the U.S. population had diabetes
- 86 million Americans are thought to have prediabetes
in 2010 diabetes costs in the US were $142 billion
,progressive resistance training
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implies a gradual increase in resistance over a period of time
Strength training guidelines
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- allow adequate recovery time between sets
- stop if you experience discomfort or pain
- use common sense on days when you're tired
- stretch at the end
- select exercises that will involve all major muscle groups and will
strengthen core
- never lift alone
- warm up prior
- use proper lifting technique for exercise
What do the core muscles include?
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abdominal muscles, hip muscles, and spinal muscles
frequency guidelines
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at least 2 times per week
Stages of Progression
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initial
- adaptation to activities
--social
--increase physical self-efficacy
improvement
- gradual increase in exercise stimulus
maintenance
- aerobic and muscular fitness
What is the core of the body
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the trunk (spine) and pelvis
sets guidelines
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, a minimum of 1 set (3 are recommended)
concentric
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shortening of muscle during contraction
Rate of Progression
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the recommended rate of progression In an exercise program depends on
the individuals health status, physical fitness, training responses, and
exercise program goals
What are type 2 diabetes, obesity, and physical inactivity symptoms of?
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cardiovascular disease and metabolic syndrome
Mode guidelines
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Give this one a try later!
Mode (isometric, dynamic), Sets (1-6 sets), Resistance (strength: 3 to 12 rep
max endurance: more than 12 reps), Frequency 2-3 times per week)
Diabetes Statistics
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- 11-12% of the U.S. population had diabetes
- 86 million Americans are thought to have prediabetes
in 2010 diabetes costs in the US were $142 billion
,progressive resistance training
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implies a gradual increase in resistance over a period of time
Strength training guidelines
Give this one a try later!
- allow adequate recovery time between sets
- stop if you experience discomfort or pain
- use common sense on days when you're tired
- stretch at the end
- select exercises that will involve all major muscle groups and will
strengthen core
- never lift alone
- warm up prior
- use proper lifting technique for exercise
What do the core muscles include?
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abdominal muscles, hip muscles, and spinal muscles
frequency guidelines
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at least 2 times per week
Stages of Progression
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initial
- adaptation to activities
--social
--increase physical self-efficacy
improvement
- gradual increase in exercise stimulus
maintenance
- aerobic and muscular fitness
What is the core of the body
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the trunk (spine) and pelvis
sets guidelines
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, a minimum of 1 set (3 are recommended)
concentric
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shortening of muscle during contraction
Rate of Progression
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the recommended rate of progression In an exercise program depends on
the individuals health status, physical fitness, training responses, and
exercise program goals
What are type 2 diabetes, obesity, and physical inactivity symptoms of?
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cardiovascular disease and metabolic syndrome
Mode guidelines
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