Chapter 15 Flashcards
Program should include:
specificity, overload, variation and progression
Specificity
training a client in a specific way to produce a target change or result
Overload
refers to a training stress or intensity that is greater than what a client is used to.
Variation
refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement.
ensures long term adaptation
Progression
change up the program to match client’s abilities
Progressive overload
process of altering training stress as a client adapts
Program Design Variables
- Initial consultation and fitness evaluation
- Determination of training frequency
- Exercise selection
- Arrangement of exercises (exercise order)
- Training load: resistance and repetitions
- Training volume: repetitions and sets
- rest periods
- Training variation
- Sequencing the training plan
- Progression
Initial Resistance Training Stats and Experience
ask client:
- do you currently participate in a resistance training program?
- How long have you been following a regular (1 or more xs per week) resistance training program
- How many times per week do you resistance train?
- How intense (or difficult) are your resistance training workouts?
- What types of resistance training exercises do you perform and how many of them can you perform and how many of them can you perform with proper technique?
hypertrophy
refers to an increase in muscle size, and hypertrophy leads to an increase in fat-free mass and a reduction in percent body fat
Muscle strength
need heavier loads, establish a program that targets hypertrophy and muscle endurance before
muscle power
speed and agility, improve muscular power,,
Frequency
1-3 days between workouts that stress the same muscle group or groups
novice-2-3xs Intermediate: 3 if using total body 4 if using split routine ex: legs monday and thursday, upper tuesday and friday Advanced: 4-6 multiple sessions in a day
Core exercises
should form bulk of program because they are more effective
(ex: squat, bench press, etc.
- two or more primary joints (multijoint exercise)
- engage large muscles while activating synergistic muscles
Structural exercise
require muscles of the torso to maintain an erect or near-erect position.
loads on axial skeleton (power clean, squat, front squat, shoulder press, etc.)
power or explosive exercises
(push press, snatch or clean pull, high pull, push jerk)
*provide a multidimensional training stimulus through the engagement of a large amount of muscle mass and result in large caloric expenditure
very effective
Assistance exercises
are performed to maintain muscular balance across a joint, help prevent injury, rehabilitate a previous injury, or isolate a specific muscle group or muscle
- single joint exercises
- recruit a small muscle mass
should not be major components of the program
ex: barbell biceps curl
Guidelines to exercise order
power exercises > core exercises > assistance exercises
or
multi joint > single joint
push then pull
upper then lower
Compound set
two exercises coupled together to train the same muscle group
Super set
two exercises that activate opposing muscle groups with no rest between each exercise
good for limited time training
Training load
Directly assess 1 RM
Estimate the 1 RM
Use a percentage of the client’s body weight for testing
Repetition maximum testing
don’t train to failure, best to use % of 1RM and to vary intensity within the training week
Repetition maximum zone
client uses heaviest weight to perform the exercise for the number of repetitions within the range
not good because it trains to failure
Assigning Volume
Muscular endurance: <10 loads, varied number of sets
Hypertrophy: 6-12 reps, moderate to high loads
Muscular strength: >6 reps, 3+ sets for core, assistance uses 8
power exercises: intermediate 1-3 reps, 3-6 sets
advanced: 3-6 sets of 1-6 reps.
rest interval
time period between multiple sets
heavier the load, the longer the rest needed
muscular endurance: <30 seconds for circuit based training, and up to 3 min for exercises using similar muscle groups
hypertrophy: 30-90 secs
muscular power: 2-5 minutes
Muscular strength: 2-5 min
Variation:
Frequency, intensity, volume of training, rest intervals between sets are all ways to variate
can occur within a workout, during a week, or over several weeks
Sequencing
set up workout in most effective way
ex: hypertrophy before maximal strength training when max strength is the goal
all plans should begin with hypertrophy or muscular endurance training, 2-4 weeks
alternate between hypertrophy and muscular endurance
progression
done by increasing loads, volume, frequency, or training stimulus
schedule periodic RM assessments, 2.5%-10% increase
2 for 2 rule
if the client can complete two more reps than the rep gaol in the final set of an exercise for two consecutive training sessions, the load in all the sets can be increased.
trains to failure
