NATURALBODYMAN’S TRAINING DEFINITIONS

 

MUSCLE MOVEMENT TYPES

 

Concentric – When muscle shortens, usually in a flexion.

Eccentric – When muscle elongates

Isometric – When a muscle is tense, though there is no movement.

 

 

TRAINING PHASES

 

Looking Good Phase – phase of training concentrated in toning and shaping of the body. 
Sculpting the look that you like to physically look like

Power Phase – phase of training concentrated in the highest dense muscle.

Strength Phase – phase of training concentrated in building high dense muscle.

Weight Loss Phase – phase of training concentrated with continual weight loss, concentrate on the looking good phase as an exercise prescription.

 

ENERGY SOURCES OF THE BODY

 

Anaerobic – Oxygen is not urgently needed to produce energy.

Aerobic – Oxygen is needed to produce energy.

 

 

ENERGY SYSTEMS OF THE BODY

 

Full Power – (ATP-PCR, Phosophagen-Creatine) – Fuels body with mind blowing power for up to 5-10 seconds.  Creatine is Full Power’s primary energy source.  Anaerobic.

Examples:  1-3 Maximum Repetition, 40 yard sprint, High Jump, Sumo Wrestling

 

Enduring Power – (Lactic Acid/Fast Glycolosis) – Fuels body with blasting     strength for up to 2 ½ minutes.  Simple sugar is Enduring Power’s primary energy sources.  Anaerobic.

Examples:  Strength Training of 4 reps per set or greater, Wrestling for 2 minutes, Boxing round, Muscular Endurance Training, Basketball, Soccer, & Hockey.

 

Slow Power - (Oxidative Phosphorilation/Aerobic System) – Fuels body for steady activity.  Fats are used as Slow Power’s primary energy source for activities over 3 minutes. When performed for up to 15 minutes or greater is termed Aerobic Exercise.  Aerobic.

Examples:  Slow Jog, Walking, Activity that is not muscularly challenging performed under 3 minutes, Sitting, and Sleeping.

 

Note: 
Throughout all activities, all energy systems are always working.  Though depending on the nature of the activity being performed, will determine the major energy source being utilized.

 

 

EXERCISE TERMS

 

Duration – The total amount of time is takes to complete an exercise.

Frequency – Number of days one is training in a specified period of time (Exp. 3 days per week).

Intensity – refers to how hard you’re working out in relation to a 1 RM.

Muscle – skeletal muscle tissue that making you strong and look great.

Periodization – is a well thought plan usually manipulating training volume and intensity to maximize strength gains and activity performance over the course of a year, typically.

Repetition – Full range of motion of exercise performed.  Motions are usually both eccentric & concentric.

Repetition Maximum (RM) – is the most amount of weight that one can lift.

Strength Info – Workout Lingo

Rest Period – amount of rest between sets or other increment.

Set – A series of repetitions performed without rest.

Specificity – Types of exercises performed by direct means for achieving desired goals (Exp. If you want more sculpting in your arms then train for Sculpting in the Arms 8-12 Reps for most people.).

Speed, Agility, Quickness (SAQ) – refers to a type of training that enhances and increases mobility and function of movement through a period of time.

Volume – is the total amount of work exerted for the work being measured (Exp. Set, Session, Week, Month, Year, Etc..). 

 

EXERCISING USING PERIODIZATION


Strength training has become a way of life for many.  Coaches, power lifters, body builders, fitness professionals, educators, and many others have come up with ways to methodically plan a strength training program for a period of time.  The time is dependant of the goal of the team, group of people, or individual.  The component of time, when talked about with planned exercise, is known as, periodization.  Periodization is a planned program of exercises that manipulate training variables in a specific way to reach the training goal(s).  A macrocycle is known as one year.   A macrocycle is split apart into mesocycles, which are 3-4 months each.  Mesocycles are broken down into microcycles, which last from 1-4 weeks each.