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 BodyMajor 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 BodyMajor Muscle Groups of the Lower Body

• Quadriceps• Hamstrings• Gluteus maximus• Gastrocnemius• Soleus• Adductors

What Exercises Can You Do?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?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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