Nutricao Training Academy
A place where excellence meets ultimate knowledge to present you with the most iconic and authentic certification of Fitness Industry by internationally recognized organizations. Prepare to embark on a journey where passion meets precision, where the pursuit of mastery yields the most iconic and prestigious credentials. Welcome to a world where the pursuit of knowledge is as relentless as the pursuit of greatness.
Who we are?
We are enthusiasts of Fitness Industry along with our GURU Mr.Zain Rajpoot, one of the pioneers in international certifications in Pakistan.
We are all buckeled up to resolve the issue of unemployement in Pakistan and creating a new era of earning opportunites.
Functions of Muscles Fiber
Muscle fibers are the basic units of muscle tissue responsible for generating force and producing movement in the body. They are highly specialized cells designed to contract and relax in response to nerve impulses, allowing for coordinated movement of the skeletal system.The primary function of muscle fibers is to generate force. When stimulated by motor neurons, muscle fibers contract by sliding the actin and myosin filaments within them, causing the muscle to shorten and produce tension. This force production is crucial for executing movements ranging from simple actions like walking to complex tasks like weightlifting.
Types of Muscles Fiber
Slow-Twitch or Slow Oxidative Fibers
These fibers are slow to contract but have a high resistance to fatigue.They are rich in mitochondria and myoglobin, which allows them to generate energy aerobically (using oxygen).
Fast-Twitch Oxidative-Glycolytic Fibers
These fibers have a faster contraction speed compared to Type I fibers. They possess a moderate resistance to fatigue and can generate energy both aerobically and anaerobically (through glycolysis).
Fast-Twitch Glycolytic
Fibers
These fibers contract rapidly but fatigue quickly.They primarily generate energy through anaerobic processes (glycolysis) and have fewer mitochondria and less myoglobin compared to Type I and IIa fibers.
Repetitions
Repetitions play a crucial role in resistance training (also known as strength training or weightlifting) and can be categorized into various types based on different training goals and methodologies. Here are some common types of reps in nutrition and fitness
Types of Repetitions
Endurance Reps
These reps are performed with relatively low resistance and high repetitions. The goal is to improve muscular endurance and cardiovascular fitness rather than maximal strength or muscle size. Endurance reps are often used in circuit training, aerobic workouts, or during phases focused on building stamina. These reps are performed with relatively low resistance and high repetitions.
Strength Reps
Strength reps involve lifting heavier weights for a moderate number of repetitions. The resistance is high enough to challenge the muscles significantly, but not so heavy that form is compromised. The goal is to build strength and increase muscle mass. Strength reps are commonly used in traditional resistance training programs aimed at hypertrophy (muscle growth) and strength gains.
Power Reps
Power reps emphasize explosive movements and maximal force production. They typically involve lifting moderate to heavy weights at a fast pace, with fewer repetitions compared to strength or endurance reps. Power reps are commonly used in powerlifting, Olympic weightlifting, and sports-specific training to enhance speed, explosiveness, and athletic performance.
Sets And Exercise Execution
In fitness and strength training, sets refer to a group of repetitions (reps) of an exercise performed consecutively with a specific rest interval between each set. There are various types of sets, each with its own purpose and benefits. Additionally, exercise execution refers to the proper technique and form used while performing an exercise. Here are common types of sets and considerations for exercise execution:
Types of Sets And Exercise Execution
Straight Sets
Straight sets involve performing a fixed number of repetitions for a certain exercise for a specified number of sets with consistent rest intervals between sets.
Drop Sets
Drop sets involve performing a set of repetitions to failure (or near failure) with a certain weight, then immediately reducing the weight and continuing the set to failure again.
Supersets
Supersets involve performing two different exercises back-to-back with minimal rest in between.
Exercise Selection
Exercise selection is the art of choosing the right movements and activities to achieve specific fitness goals while considering individual needs, abilities, and preferences. It involves thoughtful consideration of various factors to design a well-rounded and effective workout routine. Here’s a detailed description of exercise selection:
1:- Strength Training And Goals
Strength training enhances muscle mass, bone density, and overall strength, aligning with goals such as muscle hypertrophy, improved performance, and injury prevention.
2:- Hypertrophy Training And Goals
Hypertrophy training focuses on muscle growth through high-volume resistance exercises, aiming for increased muscle size, strength, and aesthetic development.
3:- HIIT Training And Goals
HIIT (High-Intensity Interval Training) involves short bursts of intense exercise alternated with low-intensity recovery periods, aiming for improved cardiovascular fitness and fat loss.
4:- CrossFit Training And Goals
CrossFit combines functional movements, high-intensity workouts, and varied exercises to enhance strength, endurance, agility, and overall fitness performance for functional athleticism