Progressive overload by increasing volume Increase sets reps or weight

Progressive overload by increasing volume increase

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Progressive overload by increasing volume Increase sets, reps, or weight Maintenance can be achieved by as little as 1 day/week of RT Muscular Fitness - Technique
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RT Recap
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Flexibility Exercise (Stretching)
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Joint ROM or flexibility can be improved across all age groups by engaging in flexibility exercises. The ROM around a joint is improved immediately after performing flexibility exercise and shows chronic improvement after about 3–4 wk of regular stretching at a frequency of at least 2–3 times · wk −1 . Postural stability and balance can also be improved by engaging in flexibility exercises, especially when combined with resistance exercise. Flexibility Exercise (Stretching)
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The goal of a flexibility program is to develop ROM in the major muscle/tendon groups in accordance with individualized goals. Stretching exercises may result in an immediate, short-term decrease in muscle strength, power, and sports performance. (Nelson et al). Flexibility Exercise (Stretching)
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Ballistic methods or “bouncing” stretches use the momentum of the moving body segment to produce the stretch. Dynamic or slow movement stretching involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times. Static stretching involves slowly stretching a muscle/tendon group and holding the position for a period of time ( i.e. , 10–30 s). Static stretches can be active or passive. Flexibility Exercise (Stretching) - Types
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Active static stretching involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga. Passive static stretching involves assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a ballet barre). Proprioceptive neuromuscular facilitation (PNF) methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group ( i.e. , contract-relax). Flexibility Exercise (Stretching) - Types
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A total of 60 s of flexibility exercise per joint. Holding a single flexibility exercise for 10–30 s to the point of tightness or slight discomfort is effective. Older adults can benefit from holding the stretch for 30–60 s. A 20%–75% maximum voluntary contraction held for 3–6 s followed by a 10–30 s assisted stretch is recommended for PNF techniques. Performing flexibility exercises ≥2–3 d · wk −1 is recommended with daily flexibility exercise being most effective. Flexibility Exercise (Stretching) - Rx
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Flexibility Exercise (Stretching) - Recap
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Neuromotor exercise training involves motor skills, such as balance, coordination, gait, and agility, and proprioceptive training and is sometimes called functional fitness training.
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  • Fall '09
  • MICHEALWELSCH
  • kinesiology, strength training, Physical exercise, Weight training, METS

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