Scribd
Upload
34 views

Exercise Selection and Order

1) The document discusses exercise selection and order, defining terms like compound, isolation, open and closed chain exercises. 2) It recommends warming up first before exercises like speed, power, strength, hypertrophy, and endurance within a single training session. 3) For a long term training plan, it suggests starting with endurance and hypertrophy before focusing on strength, power, and speed to progressively overload muscles.

Uploaded by

Tien Ng
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
34 views

Exercise Selection and Order

1) The document discusses exercise selection and order, defining terms like compound, isolation, open and closed chain exercises. 2) It recommends warming up first before exercises like speed, power, strength, hypertrophy, and endurance within a single training session. 3) For a long term training plan, it suggests starting with endurance and hypertrophy before focusing on strength, power, and speed to progressively overload muscles.

Uploaded by

Tien Ng
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
You are on page 1/ 6

Exercise Selection and Order

Tyler Moffit
KNES 146 Resistance Training
Overview
Exercise Terms
Exercise Order Within a Day
Exercise Order Within a Long Term Plan
Exercise Terms
Compound Exercise- Utilizes many muscle groups
Isolation Exercise- Utilizes one muscle or muscle group
Closed Chain Exercise- The extremity that is moving is fixed on an
immobile surface while producing Force (ex. Squat/ Push up)
Open Chain Exercise- The extremity that is moving is free to move
while producing force (ex. Bench Press)
Exercise Order Within a Day
1. Warm- Up- increase Body Temperature and Mobility
2. Speed- Highest Velocity
3. Power- High Velocity and moderate to high Weight
4. Strength- High Weight less Velocity
5. Hypertrophy- Moderate to High Weigh and High number of
repetitions
6. Endurance- Extremely high number of repetitions and low weight
7. Flexibility- Increase Range of Motion
Exercise Order Within a Long Term Plan
Endurance- Increase ability to train/ Increase Neuromuscular
Excitability (general fitness)
Hypertrophy- Increase Muscle size to allow for more Force Production
Strength- Increase ability to produce maximal force (1 Repetition)
Power- Increase ability to produce high amounts of Force Quickly
Speed- Ability to move at high Velocities
Exercise Selection
Choose an exercise that targets the area of the body where you wish
to make an adaptation
Modify Volume/ Intensity/ Velocity/ Rest to create a specific
adaptation (increase size/ Strength/ Speed)

You might also like