EHS 240 Lecture Notes - Lecture 28: Bench Press, Overhead Press, One-Repetition Maximum
13 Jul 2018
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Document Summary
Train every muscle group with 2 to 4 sets. 4 sets more effective than 2 sets. Use 8 to 12 reps to improve muscle mass. Endurance- higher reps with short breaks - 50% of 1rm. 2 to 3 minutes b/w sets to improve muscle fitness. One or more sets with 10 to 15 reps. Train each major muscle group 2-3 times/week. Emphasize multi-joint exercises on different muscle groups and target antagonists and agonists. Bench press, squat, shoulder press, and lunges. Bicep curls, tricep extensions, leg extensions/curls and calf raises. Can maintain strength by training once per week. Improves components of muscular fitness; such as strength, endurance and power. Goals of health related rt program are. Manage and prevent chronic disease (osteoporosis, type 2 diabetes, obesity) Fat distribution: visceral fat correlates to chd, diabetes, hyperlipidemia. Kids: more than 95th% for age and sex. Exercise w/o diet results in modest effect. 150 min/week not enough for weight loss.
