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Essential Understandings: Weight Training

Course Expectations:

Demonstrate Knowledge of the Following Concepts:

A. Strength Training

1. Basic Anatomy of Large Muscle Groups

  • Type I and Type II muscle fibers (fast-twitch vs. slow-twitch)

2. Periodization

  • Muscular Endurance
  •  Hypertrophy
  • Strength
  • Power

3. Overload - Specificity - Progression

  •  Intensity
  • Volume
  • Recovery
  •  Variation

4. Over training

  •  Aerobic Training while strength training
  •  Rest Intervals

5. Lifts for Muscle Groups

  • Use of Belts
  • Lifts for men and women to prevent osteoporosis
  • Core then assistance lifts
  • Push and pull exercises
  • Upper and lower body
  • Timing load increases (2 for 2 rule)

6. Body Building vs Strength Training

7. Flexibility

8. Pre-test vs Post-test

  • Cleans or dead lift
  • Bench press
  • Squats
  • Flexibility