Your doctor or other medical provider can assess your general health and tell you if the program is right for you. Always consult your healthcare provider before beginning a new exercise program. All of your reps and sets are increased more between 12-15+ reps for 3-5 sets, but your rest period and working load are decreased.Ĭonsult with a health professional to get help assessing your strength, power and muscular endurance. ![]() For Endurance type activities think of your long distant runner or marathoner. According to NSCA guideline for strength training is between 70% – 85% of your 1 Rep Max, between 2-6 repetition and 2-6 sets with a rest period between 2-5 min. ![]() Muscular endurance: The ability of the muscles to perform physical tasks over. According to NSCA guidelines if you are doing a single effort exercise it should be between 80-90% 1RM for 1-2 Reps and a multiple effort exercise 75-85% 1RM for 3-5 sets and 3-5 reps per set with a rest period between 2-5 min.For Strength, it requires heavy resistance, a low number of repetitions and a very long rest period. Note: This glossary provides definitions for some of the terms used in the. For Power examples like Olympic lifting, long jump and shot put are all events that require a huge amount of explosive force. When applying the phases to your exercise regime Trainers, Coaches, and/or Strength Coaches usually follow the standard repetition, sets, load and rest according to NSCA guidelines (National Strength and Conditioning Association). Power is defined when a group of muscle is able to produce maximal force in a short amount of time possible. Strength is defined as the ability of specific groups of muscle that producesmax force to overcome a resistance within a single exertion. ![]() Endurance is defined as a group of muscles that can generate sub-maximal force over a sustain amount of time or through repeated movements. To fully understand the difference among the three phases of exercises we must first define each phase.
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