Four basic Principles of Exercise

Four basic Principles of Exercise • Intensity • Mode • Frequency • Duration

Intensity of Exercise • How hard do you exercise? • Frequently ignored • Can be monitored throughout exercise • Example: 85% of one repetition max

Mode of Exercise • What type of strength training? • Free weights • Nautilus • Cybex • Body weight exercises • Surgical tubing • Mode should involve all of the major muscles • Choose activities which are enjoyable!

Duration of Exercise • How many exercises for each body part? (Usually one to three for each body part) • Push/pull exercises • How many Sets? (recommended 2 to 3 sets) • How many Reps? (8 to 12 reps)

Frequency of Exercise • One to three training sessions/week for each muscle group. • Training a muscle group more than once within a 48 hour period is counter productive to development.

Overload Principle - The muscle must be fatigued in order to obtain higher levels of strength and/or stature. • Toning - to shape muscles it is typically advised to perform high reps at a lower weight. • Specificity - Performing the correct exercise for a specific muscle group(s).

Major Muscle Groups of the Upper Body • Pectoralis major • Deltoid • Biceps brachii • Trapezius • Triceps • Latissimus dorsi • Int./Ext. Oblique • Rectus abdominus

Major Muscle Groups of the Lower Body • Quadriceps • Hamstrings • Gluteus maximus • Gastrocnemius • Soleus • Adductors

What Exercises Can You Do? Pectoralis major - bench press, incline press, pec deck, flys, etc. Deltoid - military press, behind the neck press, lateral raise, etc. Biceps brachii - one arm curls, two arm curls, chin-ups, etc. Trapezius - shrugs, upright rows, etc. Triceps - extensions, close grip bench, modified dips, etc. Latissimus dorsi - pull downs, pull ups, rows, chin-ups, etc. Int./Ext. Oblique - side crunches, medicine ball, rotation, etc. Rectus abdominus - crunches, leg raises, scissors, etc.

What Exercises Can You Do? Quadriceps - squats, lunges, leg press, leg extension, etc. Hamstrings - leg curls, straight leg dead lift, d-bell curls, etc. Gluteus maximus - leg press, lunges, squats, etc. Gastrocnemius - standing raises, seated raises, lying raises, etc. Soleus - standing raises, seated raises, lying raises, etc. Adductors - adduction machine, surgical tubing, etc.

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Four basic Principles of Exercise