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66 Cards in this Set
- Front
- Back
What are the four general training principles for resistance training program design?
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Specificity
Overload Progression Variation (not mentioned here in Chalmers' slides) |
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What is the goal of resistance training?
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To deliver the right force at the right time at the right place under control to allow one to safely do desired activiites
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Explain specificity and its two aspects
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Anatomical: if you want better shoulder muscle function, you must train those muscles
Functional: If you want better muscle size/strength/power/endurance in the shoulders, you must design a program for that |
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Explain the principle of Overload
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You must stress your neuromuscluar system greater than what it's used to.
Not just load, also could be speed, # of sets, frequency/wk, rest (min between sets, days between workouts) |
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Explain the principle of progression
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Appropriate increases (frequency and size) in training stress as the body adapts (adjusting overload)
Otherwise you'll plateau |
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What are the program design variables from the NSCA text
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Initial consultation and fitness eval
Choice of exercises Frequency Order of exercises Load (weight) Volume Rest periods Variation Progression There are lots more variables... table with 51 items |
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What's determined during initial consultation and fitness evaluation?
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Goals?
Exercise history? With resistance training? Injuries? Illnesses? NSCA has guidelines for beginner, intermediate, and advanced |
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Fitness Evaluation - resistance training specific, may include
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1-RM strength assesment for a variety of resistance exercises is standard
(Two 1 RM techniques covered in 306, compare to norms or criterion) Assessment of other muscular function (power and endurance) and/or functional movement screen, not typically done outside of athlete assessment (not in 416) |
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What does the term "tone" mean?
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"Toned" is a nonspecific, misused term. The accurate physiological use of the term "muscle tone" refers to a basal level of muscle activation, even when relaxation is attempted
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Do skiers need to train strength most?
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Skiers need 5 mins or so of work. Strength ends at about 6 reps, so more about endurance. Maybe some power with fast loading.
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What are the three basic movements?
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Push
Pull Squat |
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Why use the term "resistance training" instead of "strength training"?
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Encompasses different goals - strength, size, endurance, power
Different loading modalities - free/machine, body weight, medicine balls... |
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Exercise choices should be selected based on
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equipment available
Time available (# exercises possible, time to learn new exercise) Client's experience to do exercise properly Specific body parts to be trained |
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What time should intense resistance training be limited to and why?
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no more than 1 hour,
release of negative stress hormones begins after that |
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What does the term CORE mean?
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NSCA - "typically more effective at helping a client reach their exercise goals"
Multijoint exercise that recruits one or more large muscle groups or areas Involves synergistic help of smaller muscle groups |
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Examples of NSCA core exercises and structural core exercises
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Bench press - involves shoulder and elbow joints, pecs, anterior deltoid and triceps brachii
Squat - hip/knee/ankle, glutes/quads, plantar flexors Pull-up Structural involves load on spine - shoulder press, back squat... |
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Power (explosive) structural exercises definition and examples
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structural core exercise that is performed very quickly
Power clean, snatch |
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Definition and examples of assistance exercise
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single primary joint exercise
recruits a small muscle group or only one large muscle group or area biceps curl, dumbbell fly |
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Other definitions of "core"
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Brumitt - spine, pelvis, & muscles
Hasegawa - specific muscles Handzel Stecyk - lumbopelvic, hips, abs, low back, NOT specific muscles Web site definition - one side only |
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Definition of "core" used by some elite athlete trainers
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On strength and power hour, talking about "core capabilities" and "core lifts" = squat, press, pull, posterior chain of hamstring (4 fundamentals?)
Meaning, go back to core, key areas, fundamentals |
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What is the definition of "core" for 416?
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NSCA definition about core exercises that are multijoint and recruit large muscle groups
Programs start with core exercises If we're talking about another definition, we'll say "trunk and pelvis" |
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Open kinetic chain exercise
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distal aspect of extremity is free in space
straight leg raise, hamstring curl... |
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closed kinetic chain exercises
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distal aspect of extremity is fixed to an object that is either stationary or moving
(leg press, squat, lunge, step-ups...) |
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Guidelines for choice of exercises for beginners
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one exercise per muscle group, add to 2 different exercises later
Exercises specific to client weakness/injury or athletic performance needs The more similar to sport/activity, greater positive transfer |
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McGill's exercises to avoid for low back health
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"twisting torque while twisting away from neutral"
Working with a flexed, rather than neutral, spine Back extension machines that take spine to full flexion Low back health requires extensor endurance, not strength Athletes should avoid end range of motion during exertion (golf swing) Sitting! results in increased bending loading to back |
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McGill's main advice about back health
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The spine must not bend when under load!
Move with thoracic spine and hips, not lumbar Spine transmits force, so must be stable |
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What's wrong with seated exercises?
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very unfavorable position - flexion and shear/compression forces
unpractical - not competing sitting down |
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Frequency - # workouts/week determined by:
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client's training status (1-3 days between training the same muscle group) Beginner - 2-3, Intermediate - 3-4, Advanced - 4-6 (nsca says 7)
Other exercise and physical activities Client's schedule, health, and other life demands |
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How many days per week can beginner clients train
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2-3
whole body workouts at least 48 hours recover specific body part 2-3 x/week |
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How can intermediate or advanced clients train 4+ days a week and have rest days between training the same muscle group?
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Split routines - different groups on diff days
example: upperbody mon/thurs, lower tues/fri A least 72 hrs recover between same body part - specific part 2x/week or, 3 separate combos of upper and lower body, 3 workouts + one day rest, at least 96 hours recover between same exercise |
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To facilitate recover on rest days, consider
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active recovery - low intensity cardio activity
always think about sleep (8hrs), nutrition, hydration |
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Arrange order of exercises so that fatigue caused by one exercise has...
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the least possible impact on the capacity to perform the subsequent exercise
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When choosing order of exercises, consider and combine the following
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core vs. assistance
muscle areas in body nature of the movement (push/pull) |
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Order of exercises: 1,2,3
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Power exercises first (most dangerous, require motor skill and focus)
Core exercises 2nd: multijoint/large muscles Assistance exercises - small muscles and/or single joint movements |
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2 other ways of choosing order of exercises
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alternating upper and lower body (e.g. lat pull downs then leg extensions, then shoulder press, then calf raise...)
Alternating Push & pull - but doesn't reduce fatigue as well as upper/lower because antagonists are always active as stabilizers |
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What are the 2 methods used to set load?
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1. % of 1 RM
2. Repetition Maximum (RM) |
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A single movement cycle against a resistance is called
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a repetition
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a group of repetitions performed consecutively (w/ rest periods) is called
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a set
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Procedure for % 1RM method to set load (broad overview)
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determine client's maximum strength for the exercise - max weight lifted once with proper technique
Set training load based on training goals as % of 1-RM |
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Procedure for Repetition Maximum (RM) method to set load (overview)
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Most weight client can lift for a specific number of repetitions
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The relationship between % of 1 RM and # of reps that's given in a table can vary depending on what factors?
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Training status - more trained can do more reps at given % 1RM
Applies to single set - subsequent sets are lower Table largely based on core exercises - bench press, back squat, power clean - reps for assistance exercises may be lower More reps possible on a machine vs. free weights |
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What are the two methods of determining a client's 1 RM strength for an exercise? Which is used more?
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1. Progressively increase load to find max load client can lift one time
2. Use submaximal loads to predict the max load client can lift 1 time #1 is rarely done, usually just predicted |
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When should an actual 1 RM test not be done?
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If training status or general health is low
If technique is low If safety and physical risk of max lad is high, even for highly trained person (1 RM is huge! Safety from balance and spinal compression are issues) For assistance exercises - don't apply high loads to single muscle groups and joints (core only) Not for core exercises that require stabilization by smaller muscle groups (e.g. test of upper back muscles in bent over row, lower back muscles may fatigue) |
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how do you assign load using the repetition maximum method?
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Don't worry about max strength!
First decide how many reps you want the client to perform when exercising (based on goals) Then, trainer tries increasing loads to find the max the client can lift the desired # of times. Estimate and use less than four trials to avoid fatigue Assistance exercises should use 8RM loads or lighter to avoid high load stresses on single joints and small muscle groups) Untrained clients should use 8 RM loads or lighter |
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What % of 1 RM should you train at for strength?
Hypertrophy? Endurance? |
Strength >= 85% - 6 reps
Hypertrophy 67-85%, 6-12 reps (but it's more complex than just # of reps) Endurance <=67%, >=12 reps |
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What do you do after you calculate a client's load for an exercise based on %1RM?
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Test it out and make sure they can only do the # of reps you want for goal, no more than 6 for strength!
Each person can have a different relationship between max and reps Beginners start at higher reps within zone. |
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Which method used to set training load is best? Why?
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Repetition maximum = accurate way to set training load for specific training goal
"The reps don't lie!" 1RM calculation is good for evaluating training progress and providing motivation though, and it dominates in literature. |
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The program design variable Volume is determined by:
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# reps, weight lifted, # sets
Repetition volume: total # reps in a training session - # reps/set X #sets Load volume: total amount of weight lifted in a training session = #reps/set X sets x weight/rep Volume is largely determined by # of sets because reps and weight stay pretty fixed based on the goal |
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What is a rest period?
How does it vary with training goal? |
The time between multiple sets of the same exercise, or different exercises for the same muscle group, within the same session
Strength= 2-5 minutes Hypertrophy = 30 seconds to 1.5 minutes Endurance <= 30 seconds untrained clients need up to 2x amount of rest |
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What are the types of sets (some techniques for advanced clients)?
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Straight set - standard set and rest pattern
Compound set (NSCA) - 2 exercise sets in a sequence work the same muscle group Super sets (NSCA) - 2 exercise sets in a sequence stress antagonistic muscle groups (e.g. bench press then seated rows) (doesn't spread out fatigue well) Circuit training - exercise sets are performed with minimal rest periods, 1 set on each exercise, then repeat Drop sets (exercise web site definition) - 3-4 sets of the same exercise, performed in sequence without rest, using a lighter weight on each set. |
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Who is circuit training practical for?
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It builds fatigue, making it less effective for strength training, compromises load and reps.
May be good for someone exposed to that type of activity on the job (like firefighters, strength activities without rest) Otherwise not most efficient |
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Why is variation an important variable?
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Lower risk of overtraining
lower risk of injuries Relieve boredom Maintain training intensity Stimulate muscle groups in different ways Keep improvement happening Shouldn't always have same order, so you're always fresh on the same exercises and fatigued on the others. |
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How is variation accomplished?
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Changing program variables:
choice of exercises frequency order load volume rest periods should have variety within workout and across workouts |
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What is pyramid training?
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Within workout variation
increase load and decrease reps across sets Set 1: 75% 1 RM, 10 reps 2: 80%, 8 reps 3. 85%, 6 reps |
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What is an example of "across workout variation"?
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heavy and light days
Heavy day: first day in week you do an exercise, use load calculated as shown previously Light Day: 2nd day, use 80% of that load, same # reps This is NOT a "lazy/wimp" day, but critical to program design. Example: Hard group 1 Hard Group 2 Rest Easy group 1 Easy group 2 Rest Rest |
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Client will plateau in gains if...
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progression in training stimulus is not provided when needed
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Can increase training stimulus by...
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Increasing freq/week
# exercises # sets Speed of movement Load (what people think about most, but it's not all!) Decrease rest period More difficult versions of exercise |
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What is the 2-for-2 rule?
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Rule for progression of load:
NSCA says, if the client can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session. |
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How big should the increase in load be when progressing?
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Depends on training status, body area, and type of exercise
Beginner: upper body core - 2.5-5 lb, 2.5% upper body assistance - 1-2.5 lb, 1-2% Lower core - 10-15lb, 5% Lower assistance - 5-10, 2.5-5% Intermed/advanced: upper core - 5-10+ lb upper assist - 5-10 lb, 2.5-5% lower core - 15-20+, 10-15% Lower assist - 10-15% |
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What are methods for progressing to more difficult versions of exercises?
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Change your position (to fire different motor units) - change hand/foot width and angles, body position/angle
Change the type of resistance (machine, cable, free) Go from bilateral to unilateral Add a balance challenge Do more compound movements |
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T/F, a staircase is a good model for progression and training
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False! Progression, and training, will not, and should not be planned or envisioned as a staircase (with continual increases)
Periodization will discuss planned lighter weeks Hard to keep increases happening for more than a year |
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How do the 2008 physical activity guidelines for americans (by USDept of H& HS) compare to NSCA text guidelines?
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They say, adults (18-64) should do muscle strengthening exercises involving major muscle groups 2 or more days/wk
perform to point where it would be difficult to do another repetition one set 8-12 reps is effective, 2-3 may be more progressive increase of load is needed 8-12 reps is generic, not good for strength or endurance |
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What did the podcast say about hypertrophy?
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Type II hypertrophy is more. Get more from lower reps - work at 80% max. fiber must be recruited through load or depletion in order to be worked and grow.
Gotta rewrite the line in NSCA text (fewer reps). Also, need nutrition to complement program |
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Benefits of aerobic system are amplified by
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high intensity interval training (HIIT)
intervals are best for fat loss |
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What moves does the ski/snowboard team coach love?
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The Basics
Squat (1 and 2 leg) Lunge Push Pulls Brace (stabilize spine) Rotation |
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What about women who want to look "toned" or "lean?
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It's a myth that training will bulk you up
Looking for muscular definition w/o bulk, and fat loss Most people don't build much mass (depends on genetics, program, and nutrition), need weight training for fitness and disease prevention |