 |
|
|
MINDI
LIN BOYSEN, LWMC,CPT
|
|
3150
East Beardsley Road Unit 1019
|
|
Phoenix,
AZ 85050
|
|
Phone:
480.203.6228
|
|
|
|
|
BOYSENBODIES BEST OF NUTRITIONAL
WELLNESS
|
|
Topic: STRENGTH TRAINING
-vs- AEROBICS
|
| 1. CARDIOVASCULAR
TRAINING BENEFITS—Heart is most important muscle! |
| ACSM
Guidelines: minimum 3X/week for 30 minutes to
maintain |
|
| MUSCULAR
STRENGTH TRAINING BENEFITS—- |
| ACSM
Guidelines: minimum 2X/week each body part 1 set |
|
| 2. WEIGHT
LOSS/ASTHETICS |
| Good
News! Surprise! Muscle burns fat, muscles is
twice as heavy as fat, muscle is much more dense
than fat, muscle burns 10X as many calories
as fat........METABOLISM BOOST! |
| Bad
News! muscle mass decreases at least one pound
each year starting in late twenties |
|
| 3. PERSONAL
TRAINING/GROUP TRAINING (BUDDY) |
Motivation, correct form,
extra push to exhaustion
|
| 4. MUSCLE
ADAPTATION, OVERLOAD, PROGRESSION |
F.I.T.T. PRINCIPLE
|
5. HYPERTROPHY VS. ATROPHY
= USE IT OR LOSE IT!
6. AGONIST VS. ANTAGONIST
MUSCLE GROUPS
7. CONCENTRIC (POSITIVE)
VS. ECCENTRIC (NEGATIVE) PHASES
| 8. MULTI OR COMPOUND
JOINT MOVEMENTS VS. SINGLE JOINT MOVEMENTS |
| Squat,
lunge, pushup, lat pull |
| Primary
movers and secondary movers |
|
| 9. MUSCLE
WORKED |
EXERCISE |
| Pectoralis |
|
| Deltoids |
|
| Biceps |
|
| Transversus |
|
| External/internal
obliques |
|
| Rectus
Abdominus |
|
| Trapezius |
|
| Latissimus
Dorsi |
|
| Rhomboids |
|
| Triceps |
|
| Erector
Spinae |
|
| Iliopsoas |
|
| Gluteus
Maximus, medius |
|
| Quadriceps |
|
| Hamstrings |
|
| Abductors/adductors |
|
| Anterior
Tibialis (shins) |
|
| Gastrocnemius/soleus
(calves) |
|
|
|
