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Chapter 1-Fleck. Resistance training-varied forms Strength training-varied forms Weight...
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Transcript of Chapter 1-Fleck. Resistance training-varied forms Strength training-varied forms Weight...
Designing Resistance Training Programs/Basic Principles of Resistance Training and Exercise Prescription
Chapter 1-Fleck
Introduction
Resistance training-varied forms
Strength training-varied forms
Weight training-only lifting Benefits?
Health and fitness Strength Fat free mass-hypertrophy Improved performance-
sports or ADL’s
Introduction cont…
Choice of modality and design Isokinetic, variable resistance, plyos,
sets, reps, load Effective stimulus promotes gains? Carryover-transfer specificity Similarity of movement
Train movements not muscles Exercise prescription? Adhere to basic principles
Definitions
Muscle Actions Concentric-shortening Eccentric-lengthening Isometric-no change
Repetition-one complete movement
Set-a groups of reps RM-max # of reps with a given % Power-work/time Strength-max force at any
velocity
Voluntary Maximal Muscular Actions
Not lifting 1RM but lifting as much as fatigue allows
Momentary failure in a set (last rep) Overload by volume Force vs. velocity failure? Isokinetic machines adapt
Intensity *
Intensity vs effort? Power (same load at higher
speeds/Watts) Increased velocity leads to power
Load intensity as % 1RM 50%-60% minimal for strength
gains Beginners
80%-90% for advanced Strength trained
Volume and Frequency
Volume-total work performed per time (sets x reps) Distance traveled (Joules) Workout, week, month Volume load (volume x load)
Frequency-number of workouts per week
Positive relationship between volume and outcomes
Periodization
Planned variation (volume and intensity)
Optimal gains, peaking, prevent overtraining
Continued gains Variations to vary stimulus (GAS)
Progressive Overload
PRE-progressive resistance exercise
Continually increasing stress Sufficient stimulus Common methods
Increase resistance Increase volume Decrease rest
Gradual changes-adapt then increase
Rest
Between sets (time) Between workouts =
frequency Determined by goals
Power Strength Hypertrophy Muscular endurance
Related to intensity (ratio)
Choice of Exercise (Specificity) Velocity specificity
Transfer to sport Related to power Strength is slow to moderate Related to the goal
Muscle action specificity Gains are related to the
action Neural adaptations Sport specific
Choice of Exercise (Specificity) cont…
Muscle group specificity Trained = adaptation occurs Sport specific
Energy system specificity Metabolic specificity ATP Anaerobic Aerobic Related to time and intensity
1st Half Summary
Basic Principles Overload Specificity
Goals Power Strength Hypertrophy Muscular
endurance Critical Variables
CO-FIVR-P
Safety
Paramount importance Inherent risk Probability of injury is
very low Less than ½ of 1% Football injuries?
Home injury 42% Facilities 30%, schools
16% Supervision!
Spotting
Properly done=Safety Other help to prevent injury Assist lifter when needed for
completion Spotter’s strength Multiple spotters? Spotter knows technique How many reps Pay ATTENTION! Summon help when needed
Breathing
Avoid Valsalva Increased BP Increased HR
Isometric High intensity Inhale eccentric & exhale
concentric Little difference
1RM requires Valsalva
Exercise Technique and ROM Proper technique targets specific
muscles Altering form reduces effectiveness Prevent injury
Low back Bouncing Too much load
When form deteriorates-stop exercise Fatigue
Range of Motion should be full Pain free and available Joint angle specificity
Equipment
Safety! Pulleys, cables,
belts Lubrication Cracked, broken,
rusted Upholstery,
disinfect Bar sleeves rotate Maintenance
Shoes, Gloves and Belts
Shoes Good arch, non-slip, fit, very little
shock absorption Gloves
Palm only, prevents scratching, not mandatory
Belts Supports the abdominals,
increased pressure, supports lumbar, used only for back stressed exercises, proper form first
Summary
Terminology is important
Communication Safety is paramount Proper design Basic concepts (2) Goals (4) Critical variables (7)