Considerations for Resistive Training Flashcards
Untrained individuals should train @
40-70% baseline RM
8-12 reps 2-4 sets
kids and old people should train @
30-50% baseline RM
8-12 reps 2-4 sets
for trained individuals consider
supersets
systematic variation of exercise type, intensity, and volume
periodization
during preparation (6-7 months)
low load, high rep/set, high # of ex bouts
for competition(4-5 months)
high load, low set/rep/ little ex bouts
for recovery (1 month)
gradual decrease in load,
greater loads can be controlled with
eccentric
DOMS
loss of strength….
pain….
stiffness…..
peaks @ 2 days
peaks @ 1-3 days
peaks @ 3-4 days
IV for doms
compression and topical analgesics
Develops during or after strenuous exercise when muscle fatigue is achieved
Exercise-induced muscle soreness
Cause of overtraining
inadequate rest, rapid progression, inadequate nutrition
Progressive deterioration of strength in muscles already weakened by neuromuscular disease
Overwork