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PEMJ 131 pt8-notes.pdf - Ch.4 (continuation) Evaluating...

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Ch.4 (continuation)Evaluating Muscular Strength and Endurance•Muscular strength test•One-repetition maximum (1 RM) test•Measures maximum amount of weight that can be lifted one time (recommended forexperienced lifters only)–See Lab 4.1•Estimated 1 RM test, to reduce possible injury (recommended for beginner to intermediatelifters)–See Lab 4.2•Muscular endurance tests•Push-up test•Sit-up or curl-up test–See Lab 4.4 (Part of personal fitness test)Program Design Principles•Progressive overload•Application of overload principle•Progressively increase amount of resistance in the training (about 10% per week)•Increase weight, repetitions, OR sets (only increase 1 at a time)•Specificity of training•Development is specific to•Muscle group being exercised•Training intensity•High-intensity training increases muscle size and strength•Low-intensity training increases enduranceImproving Muscular Strength and EnduranceStrength Training Adaptations with Resistance Training•Physiological changes•Fiber recruitment patterns change•can occur after 1 session of training•Hypertrophy: increase in muscle size due to fiber size increase

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Term
Spring
Professor
NoProfessor
Tags
strength training, Physical exercise, Weight training, Valsalva Maneuver

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