Four basic Principles of Exercise

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Four basic Principles of Exercise

• Intensity
• Mode
• Frequency
• Duration

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Intensity of Exercise

• How hard do you exercise?
• Frequently ignored
• Can be monitored throughout exercise
• Example 85 of one repetition max

3
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!

4
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)

5
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.

6

• 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).

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Major Muscle Groups of the Upper Body

• Pectoralis major
• Deltoid
• Biceps brachii
• Trapezius
• Triceps
• Latissimus dorsi
• Int./Ext. Oblique
• Rectus abdominus

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Major Muscle Groups of the Lower Body

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

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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.
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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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Questions?

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