Question: What is “TUTrophy” training?

Answer: TUTrophy Training is first, a play on words, combining the acronym Time Under Tension (TUT) with a training style known as “hypertrophy.” TUT refers to the duration in which a muscle or, group of muscles endures an imposed demand and is usually comprised of multi-movement-based compound sets that keep the activated muscle group contracting for as long as possible. Generally, the individual is working with low-medium resistance and performing slow, exaggerated repetitions that include pauses during both the extension and contraction portion of the repetition. Hypertrophy training refers to an increase in the cross-sectional size of a muscle, or grouping of muscles, which is a direct response to progressive resistance training. To obtain hypertrophy a certain rep count is associated to a set grouping and is modified based on the resistance associated with the set being performed. Ultimately, I have come up with a methodology that incorporates both training styles that have allowed myself to gain lean mass and size, while losing body fat at a steady and healthy rate. Enhanced muscular endurance, strength, and the natural anabolic response to exercise have all been positive characteristics of following this style of training and has been the way I have adapted to certain limitations associated to my back surgery and post op rehab.

Question: What is “Progressive Overload”?

Answer: The Principle of “Progressive Overload” refers too preventing the neuromuscular system from ever fully adapting to the demands imposed on it from exercise. In general, when a certain rep count is attained at a certain weight, it is now time to implement progressive overload too the body by increasing the resistance by 5% and minimizing the rep count slightly. This principle also could apply to Aerobic Conditioning, as in increasing the duration or intensity of the aerobic activity being done once certain milestones are hit, or about to be achieved. That is another example of when Progressive Overloading would be appropriate.

Question: What are SMART goals?

Answer: SMART goals is an acronym that stands for Specific, Measurable, Attainable, Relevant, Time-Bound. When creating fitness goals, all of these characteristics should be involved in order to increase the chances for successful attainment of said goals exponentially.

Question: What is a “Health Risk Stratification” test?

Answer: This is a test that would determine the level of risk an individual is at for having; and or, developing health and lifestyle related illnesses such as Coronary Artery Disease, High Blood Pressure, or Type II Diabetes. A health questionnaire would be filled out that would include questions referring to current weight, age, and lifestyle. Each figure that is entered would have an associated score, and based off the total score, a generalized health risk stratification can be determined as being low, medium, or high.

Question: What is “HIIT Cardio”?

Answer: “HIIT” is an acronym that stands for High Intensity Interval Training, and it is a type of cardio that is extremely popular now because of how effective it is in relation too the amount of time needed to complete a HIIT cardio session. I generally do not exceed 15 minutes of this type of cardio due to the number of calories it burns in such a short amount of time. Ultimately, this is an advanced form of cardio where you a working at between a “steady-state” heart rate level and an all-out anaerobic push for a certain duration that consists of a given number of intervals.  There are quite a few exercises that you can do to alternate between a steady-state and a max output heart rate, which is another reason why this method of cardio has become so popularized.

Question: What is “Plyometric Training?”

Answer: Plyometric Training is a workout style that incorporates quick, explosive movements and involves what is known as “stretch-shortening cycles.” These cycles involve an active stretch of a muscle or group of muscles followed by an immediate contraction of that same muscle/group of muscles. For example, squat jumps or squat styled jumping jacks would be considered Plyometric Exercises. This method of training is extremely beneficial for athletes that are trying to become more proficient at their respective sport.

Question: What is Anaerobic Interval Training?

Answer: Anaerobic is defined as: without the presence of oxygen. In general, anaerobic interval training would be another performance enhancing style of training where throughout the exercise routine there is a set number of intervals, that have an associated duration ranging from 30-120 secs, where the individual works at absolute maximal output for optimal results regarding their conditioning.