3 - Resistance Training Exercise Prescription Flashcards
CSEP-PATH 5 step approach
- ASK - gather info about client
- ASSESS relevant aspects of fitness
- ADVISE/
- AGREE on an action plan
- ASSIST client and plan progressions/variationsStep
Step 1 - ASK
What do you need to know about the client before prescribing them a RT program?
- baseline health
- goals
- history with exercise and health
- (dis)likes in fitness
- availability, barriers
- previous injuries, etc
Step 2 - ASSESS
CSEP PATH uses valid and reliable tests to indicate overall aerobic and MSK fitness by comparing to fellow Canadians. Does not include specifics to movement ability
- FMS screening
- Observations of posture (imbalances, weakness, tightness)
- HR, BP
- Aerobic and MSK tests
Beginner/novice to resistance training
Training age: < 2 months
Goal of program: technique then goals
Frequency: 1-2 times per week
Training stress is minimal to none
Technique and skill is minimal to none
Intermediate resistance trainer
Training age: 2-6 months
Goal of program: Creating a solid base
Frequency: 2-3 times per week
Training stress is medium
Technique/skill is basic
Advanced resistance trainer
Training age: > 1 year
Goal of program: ready for neural strength or plyometrics
Frequency: 3-4+ times per week
Training stress is high
Technique/skill is high
Step 3/4 - ADVISE/AGREE
- Walk client through all the gathered info and what it means
- Introduce/reinforce basic training principles
- Determine what is to be suggested for FITT based on goals and data
- Discuss warm up, cool down
- Work to near fatigue, not failure
- Breathe normally throughout ROM
Active warm-up
Low intensity exercise to prepare the body for more intense PA
- low intensity and general»_space;> moderate intensity and specific
- should involve muscle and joints used in the exercises
What is the purpose of an active warm up?
- To increase temperature
- Increase HR
- Increase blood flow (to working muscles)
- NM preparation/activation
- ROM
- Prepare the mind
RAMP warm up
R - Raise (get blood pumping, increase metabolic markers such as heart rate and breathing, ex: biking or running)
A - Activate (wake muscles up from sedentary state, ex: crab walk, hip thrusts)
M - Mobilize (make joints limber and ready to move thru full ROM, ex: inchworms, lizard lunges)
P - Potentiate (increase intensity closer to working intensity, ex: squats and pushups increasing weight)
What is the purpose of a cool down?
Gradual decrease in intensity of exercise over 5-10 minute period
- slowly bring HR and BP back to normal rates
- often includes static stretching
- flush out metabolites
- inflammation is necessary process of recovery (not chronic)
What is the rationale of training to failure?
- Increases MU that are being recruited
- Increase rate coding and motor unit synchronization (how often signals are sent to fibers to have more contractions)
- Stressing muscles so they are needed as much recruitment as possible
- Could be psychological or technical as well
Momentary muscular failure (MMF)
Getting stuck during a movement
- cannot move the weight more despite effort
- cannot complete concentric phase despite max effort
- Volitional interruption (self termination; 1-2 RIR)
RPE and RIR
- RPE of 4-6 corresponds with RIR of 4-6 reps = increased power and strength
- RPE of 8-9 corresponds with RIR of 1-2 reps = increased hypertrophy and strength
- RPE of 10 corresponds with RIR of 0 = increased hypertrophy and strength
RT for strength
Frequency: 2-3 days per week, full or half body splits
Intensity: 80-100%
Sets: 3-6
Reps: 1-8
Rest: 2-3 min btwn sets
Tempo: slow, controlled
Time: <10sec
Method of progression: load
