Terms in training. 1.

Intensity In exercise world intensity is defined as amount of effort of an individuals maximal capacity in a training program or any session. Heart rate can be used to measure the intensity of cardiovascular training Workload is used to define intensity of resistance training 1.1 Cardio Respiratory Training Heart rate is the primary measure of intensity in aerobic endurance training. It is ideal to determine the target heart rate zone first before you start an aerobic training. The target heart rate zone is a function of both your fitness level and age. Heart Rate and Maximum Heart Rate Heart rate is measured as beats per minute (bpm). Heart rate can be monitored and measured by taking your pulse at the wrist, arm and neck. Maximum heart rate is can be calculated as follows: MHR = 220 (age) Target Heart Rate Target heart rate zone for beginners are 50-70 percent of their maximum heart rate. For example, you are 40 years old that gives you a predicted maximum heart rate of 180 (220 40). Multiply 180 by 50% and 70% and your reach a target zone of 90bpm 126bpm 1.2 Resistance Training Workload is the primary measurement of intensity for resistance training. Workload can have three components: 1. The amount of weight lifted during an exercise 2. The number of repetitions completed for particular exercise 3. The length of time to complete all exercise in a set or total training session Workload can be increased by lifting heavier weights or you could increase the number of repetitions with the same weight. You may also lift the same weight or the same number of repetitions but decrease the rest time between sets. However, intensity only can be increased by using one of method above. For example, do not increase weight and decrease the rest time in the same session.

2. Heart Rate and Maximum Heart Rate (MHR) Heart rate can simply defined as the number of heart beats in a minute, beats per minute (bpm) Maximum heart rate (MHR) is the fastest rate of heart beat in one minute. 2.1 How to determine Maximum Heart Rate (MHR) 1. First method, Maximum heart rate can be determined through a fitness assessment with a qualified exercise physiologist or cardiologist. This is the preferred method for those who are over the age of 35. 2. The second method is by formula. Sedentary individuals are advised to use 220 age to determine approximate maximum heart rate. If you are always do aerobic exercise, 3 or more time a week, use 205 minus half your age. The fitter you are the less your maximum heart rate will decrease with age. 2.2 Variables that affect your personal maximum heart rate 1. The sport you are doing The particular sport has the largest effect on your maximum heart rate. Sports that use large muscle groups such as running, cross country skiing and rowing produce higher maximum heart rates. Position also matters in this situation, if you are sitting or lying down your maximum heart rate will be lower such as in the swimming and cycling. In addition, higher maximum heart rate can be achieved by utilizing multiple parts of your body in rapid force movement, for example cross country skiing or walking upstairs lifting weights 2. How well rested you are The more time you rest, the harder you can push yourself, therefore producing higher heart beats. When you are tired, it is difficult to maintain a high heart rate. This is where a heart rate monitor can help give you useful information and make sure you are not over trained 3. The effort you can produce (how much pain) How hard you can push yourself will produce higher maximum heart rates. It is not comfortable pushing yourself that hard because it needs practice to doing it, so that our body are familiar with the situation. 4. How well you have eaten the previous 2 day How you eat effects how you perform. Eating higher carbohydrates food will help fuel you better to sustain in an exercise.

3. Volume Amount of work performed in a training session, dependent upon type of training Summation of: set, reps, intensity, duration, frequency Example: Increase duration of a training session. x x Previous training 3 sessions of 60 minutes activity / week New training 3 X 90 minutes activity / week

Increase number of training sessions / week. x From 3 X 120 minutes to 5 X 120 minutes

Increase number of repetitions, drills, or technical elements / training lesson. x From 3 X 10 reps to 3 X 15 reps

Increase the distance or duration / repetition or drill. x From 3 X 1km to 3 X 2km

4. One Repetition Maximum (1RM) One Rep Max, or 1RM is a measure of how much you can lift for one repetition of an exercise. When you determine your 1RM, you can use a percentage of this to figure out how much weight to use for different exercises. Since its hard to lift enough weight to only do 1 rep without hurting yourself, its best to guess how much weight you need and adjust it throughout the workout This is a theoretical based on a lighter test load and small number of repetitions. (This is safer than actually trying to lift a maximum weight) 1RM = [ (number of reps / 30) + 1 ] x weight used Example, if you can do bench press 150lbs/68kg only 3 times, then you can press 165lbs/75kg only once 1RM = [ (3/30) + 1 ] x 68 = 74.8 kg

%1RM 100 95 93 90 87 85 83 80 77 75 70 67 65

No. of Reps 1 2 3 4 5 6 7 8 9 10 11 12 15

Tr. Effect Neural Neural Neural Neural Neural Neural and hypertrophy Neural and hypertrophy Neural and hypertrophy Hypertrophy Hypertrophy Hypertrophy Hypertrophy Muscular Endurance

5. Rest intervals Rest period between sets is an integral and often overlooked contributor to the success of any strength training program. The rest interval between sets depends a lot on what you are trying to accomplish. 1. Muscular endurance, shortening rest time may help development of muscle endurance. For example, bicep curl with 10-15 reps or more with high repetitions and short rest intervals, 30-60 seconds or less. 2. Strength training required higher rest time. Research shows that 3 minutes is good, longer than that actually does not gives benefits in any way as to recovery of any more muscle fibers. For example, bench press with high intensity, 60kg with 3 x 4-6 reps. 3-5 minutes rest. At 3 minutes, around 85% of your creatine stores have replenished. At 5 minutes, that number is barely 90%. So 3 minutes is the optimal rest period between sets.

Reference http://www.sport-fitness-advisor.com/fitt-principle.html http://familyfitness.about.com/od/fitnessvocabularyterms/g/High-Intensity-IntervalTraining.htm http://www.sportsdoctor.com/articles/heart_rate.html http://www.sarkproducts.com/maximum_heart_rate.htm http://www.campusmen.com/weightlifting/volume-training-volume.html http://www.bodybuilding.com/fun/matt41.htm http://www.answerfitness.com/tag/one-rep-max/ http://exercise.about.com/cs/weightlifting/g/onerepmax.htm http://www.protraineronline.com/exercise/rest-periods-between-sets-everything-youever-needed-to-know/ http://2gainmuscles.com/rest-intervals-for-gaining-muscles.htm