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Designing Exercise Programs:*Layout
*Muscle Groups*Exercises
SHMD 1396/5/2013
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When designing an exercise program you need to consider:
• Objectives/goals.– Determine:• Frequency• Sets/reps• Type of exercise• Time• Intensity
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Frequency
• Dependant on several factors:
– Volume (reps, sets, weight).
– Intensity.
– Exercise selection.
– Level of conditioning.
• The number of training sessions performed during a specific
time period (1 week) may affect the training adaptations.
• Training with heavy loads increases the recovery period.
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Choice of Exercise
• Equipment type:
– Machine, free weights, cable etc.
• Multi-joint (Prime movers):
– E.g. bench press – elbow & shoulder joint.
• Single joint:
– E.g. bicep curl – only elbow joint.
• Contraction type:
– Concentric, eccentric, isometric.4
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Order of Exercise
• Large muscle groups before small muscle group exercises.
• Multi-joint before single joint.
• Alternating of upper-body & lower-body exercises for total
body sessions.
• Power type exercises before other exercise types.
• Most intense to least intense.
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Number of Sets• Training volume = REPS x SETS x WEIGHT.
• Single set vs. multi-set.
• Multi-set shows greater gains in strength.
• Number of sets dependant on:
– Muscle groups trained (large vs. small).
– Intensity (High intensity, fewer sets).
– Training phase (Strength, power, endurance etc.).
– Level of conditioning.
– Number of exercises.6
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Rest Periods
• Amount of force produced.
• Power output level.
• Muscular endurance: High reps, short rest periods (30-90
seconds).
• Muscular strength: Low reps, long rest periods (3-5 minutes).
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Intensity
• Resistance used: Is the stimulus that causes the changes in the
measurement of strength and endurance.
• Repetition maximums: specific resistance that only allows a certain
number of reps to be performed.
• Muscle recruitment level.
• Power vs. high force.
• Repetition speed.
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TrapeziuTrapezius Muscles Muscle
Shoulder Shrugs
Upright Row
Bent-over Row
Standing Row 9
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Rhomboids Rhomboids MuscleMuscle
Seated Row Reverse Fly Seated Row
One Arm Row
Reverse Push-Up
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Deltoids Deltoids MuscleMuscle
Dips - Bar Dips - Chair
Lateral Raise - CableLateral Raise - Dumbell
Military Press
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Biceps Biceps MuscleMuscle
Pull-Up – Bar
Bicep Hammer Curls Bicep Curl - Barbell
Bicep Curl - Cable
Bicep Curl - Dumbell
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Triceps Triceps MuscleMuscle
Push - Up
Triceps Dips
Triceps Extension - Cable
Triceps Extension – TherabandTriceps Extension -
Barbell
Triceps Extension - Dumbell
Triceps Cable Push Down
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Latissimus Dorsi Latissimus Dorsi MuscleMuscle
Isometric Bridge
Bent Over Row - Barbell
Lateral Pull Up - Bar
Lateral Pull Down - Cable
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Pectoral Pectoral MuscleMuscle
Bench Press- Dumbell
Bench Press- Dumbell Machine Chest Fly
Bench Press- Barbell
Dumbell Chest Fly
Bench Press- Barbell
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Abdominal Abdominal MuscleMuscle
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Abdominal Abdominal MuscleMuscle
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HamstriHamstringMusclngMuscl
eeHamstring Curl
Step - ups
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HamstriHamstringMusclngMuscl
eeLunges
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Quadriceps Quadriceps MuscleMuscle
Leg extensions
Squats
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Calf MuscleCalf MuscleTibialis Tibialis anterioranterior
Toe Lifts
Calf Raises
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