Weider Flex 110 User Manual - Page 11

Rehabilitation, Maintenance

Get Weider Flex 110 PDF manuals and user guides View all Weider Flex 110 manuals
Add to My Manuals
Save this manual to your list of manuals

Page 11 highlights

generalization, as every sports person can benefit from pure strength training. However, the above "specificity" principle is fundamental to training success. Try to classify the category of energy production of your sport or pastime, then analyze the most important movements and muscle groups involved. Using this information you can plan your program by including a total of 12 exercises pertaining to your particular activity and performing either: (A) 4 sets of 5 reps (b) 3 sets of 15 reps (C) 2 sets of 30 reps depending on whether the energy system predominantly involved is: (A) high power/short duration (B) general activity (C) low power/long endurance activity. REHABILITATION Resistance training is ideal for rehabilitation after injury because you can (A) perform limited range of movement gradually increasing this until a full range of movement is restored (B) begin with very light resistance and gradually increase over a period of weeks until full strength is regained. MAINTENANCE Once you have used a specific program outlined in this manual to achieve a specific goal, you can maintain your desired physical achievement level by using the following guidelines. (1) Continue to exercise regularly and vary the program every 4 to 6 weeks by substituting alternative exercises (for the same muscle groups-see wall chart or exercise guide). (2) Enjoy your exercise program try to train with a partner, eat nutritious foods and get plenty of rest.

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
generalization,
as
every
sports
person
can
benefit
from
pure
strength
training.
However,
the
above
"specificity"
principle
is
fundamental
to
training
success.
Try
to
classify
the
category
of
energy
production
of
your
sport
or
pastime,
then
analyze
the
most
important
movements
and
muscle
groups
involved.
Using
this
information
you
can
plan
your
program
by
including
a
total
of
12
exercises
pertaining
to
your
particular
activity
and
perfor-
ming
either:
(A)
4
sets
of
5
reps
(b)
3
sets
of
15
reps
(C)
2
sets
of
30
reps
depending
on
whether
the
energy
system
predomi-
nantly
involved
is:
(A)
high
power/short
duration
(B)
general
acti-
vity
(C)
low
power/long
endurance
activity.
REHABILITATION
Resistance
training
is
ideal
for
rehabilitation
after
injury
because
you
can
(A)
perform
limited
range
of
movement
gradually
increasing
this
until
a
full
range
of
movement
is
restored
(B)
begin
with
very
light
resistance
and
gradually
increase
over
a
period
of
weeks
until
full
strength
is
regained.
MAINTENANCE
Once
you
have
used
a
specific
program
outlined
in
this
manual
to
achieve
a
specific
goal,
you
can
maintain
your
desired
physical
achievement
level
by
using
the
following
guidelines.
(1)
Continue
to
exercise
regularly
and
vary
the
program
every
4
to
6
weeks
by
substituting
alternative
exercises
(for
the
same
muscle
groups
-see
wall
chart
or
exercise
guide).
(2)
Enjoy
your
exercise
program
-
try
to
train
with
a
partner,
eat
nutritious
foods
and
get
plenty
of
rest.