Exam 2 CH 12 Musculoskeletal programimg Flashcards
Steps for Designing a resistance training program
- Identify Goal
- Determine program type
- Identify muscle weaknesses
- Select exercises
- Order exercises
- Use goals to determine sets, reps and load
- Set guidlines for progresive overload
5 main categories of resistance training goals
Stabilization
Muscular Endurance
Muscular Hypertrophy
Strength
Power
Training principles applied to resistance training programs.
Specificity
Muscle group
Muscle action
training intensity
Training principles applied to resistance training programs.
Overload
> 60% 1RM
Training principles applied to resistance training programs.
Progression
Volume and intensity
Training principles applied to resistance training programs.
Initial Values and interindividual variablility
Initial improvement of untrained individuals is rapid
Training principles applied to resistance training programs.
Diminishing returns
Plateaus in strength and muscle mass for advanced lifters
Training principles applied to resistance training programs.
Reversibility
Mass and Strength losses when program is terminated
Types of resistance Training
Static (isometric)
Dynamic
-concentric
-eccentric
Isokinetic
Guidelines for designing isometric training programs
Isometric strength
Intensity - 100 % MVC
Duration - 5 sec per contraction
Repetitions - 5-10
Frequency - 5 days/wk
Length of program - 4 wk or more
Guidelines for designing isometric training programs
Isometric Endurance
Intensity - 60% MVC or less
Duration - until fatigued
Repetitions - 1 per session
Frequency - 5 days/wk
Length of program - 4 wk or more
Equipment Order
Selectorized machines
Hydraulic/gas powerd machines
Strength training machines
Barbells, free weights, dumbbells
Cable Machines
Elastic Resistance
Core boards
Medicine balls
Kettle bells
Suspension bodyweight training
Considerations
Large or small muscle group exercises first
Large
Considerations
Multi joint or single joint exercises first
Multi joint
Considerations
Explosive power lifts or single joint exercises first
explosive power
Considerations
Exercises for weak or stronger muscles first
weak
Considerations
Least or most intense first
most
Variables Applied to Dynamic Resistance Training Programs
Frequency for General Population
General Population - 2-3 days/wk nonconsecutive
Minimum 48 H rest between workouts
Variables Applied to Dynamic Resistance Training Programs
Frequency for Advanced Population
4-6 days/wk
split routine
each muscle group twice per wk
Minimum 48 hr rest between workouts
Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for novice and intermediate
4 sets per muscle group
Variables Applied to Dynamic Resistance Training Programs
Sets for optimal muscle strength for advanced
8 sets per muscle group
Are single sets acceptable initally
yes (first 2 months)
high intensity and low reps
strength
low intensity and high reps
endurance
Intensity (load)
Novice
60-70% 1RM
Intensity (load)
Intermediate
70-80% 1RM
Intensity (load)
Advanced
80-100% 1RM
Intensity (load)
Muscular Enduracne
< 50% 1RM
How to calculate volume for musculoskeletal
Sets x reps x load
Rest Between sets
Muscular Endurance
< 1 min
Rest between sets
Hypertrophy
2-3 min
Rest between sets
Strength and power
3-5 min
ACSM Guidelines for Resistance Training of Healthy Adults
Muscle Strength and muscle mass
of exercises - 8-10
Intensity - 60-80% 1RM
Reps - 8-12
Sets - 2-4
Frequency - 2-3 nonconsecutive days/wk
Number of exercises - 8-10
ACSM Guidelines for Resistance Training of Healthy Adults
Muscle endurance
Intenisty - < 50% 1RM
Reps - 15-25
Sets - < 2
Frequency - 2-3 noncensecutive days/wk
Number of exercises - 8-10
Goals of Periodization
Maximize Gains
Minimize overtraining
Address goals
Program Timeframe
Macrocycle
Specific training goals
Mesocycle
Progressive training segments for each mesocycle
microcycle
Periodization Varibles
Training Volume
Training Intensity
Type of Muscle action
Training Frequency
Example of Macrocycles
9-12 months
Yearly Plan
Example of Mesocycles
3-4 months
Off season
Pre season
In season
Post season
Example of Microcycle
1-4 weeks
Weekly plan
increase intensity and decrease volume as cycle progresses
Linear Periodization
Decrease intensity and increase volume as cycle progresses
Reverse Linear Periodization
Short microcycles with frequent changes in intensity and volume
Undulatin Periodization
Variations for advanced dynamic resistance training programs
Set variations
Vary order and number of exercises
Frequency
Examples of some variations
Westside Conjugate Method
5-3-1 method
Tri-phasic
Crossfit
Smolov
Stronglifts 5x5
Cube Method
Circuit Resistance Training
Combo: strength, muscular enduracne. cardo
10-15 stations repeated 2-3 times
about 30 sec per station
15-20 sec rest between stations
Eccentric training
Train with higher forces and velocities
Specialized eccentric training devices needed
Reduce training time
Increased risk for DOMS
Core Stability
Maintain Ideal alignment
Develops muscular endurance more than strength or power
Exercises of functional training
Spinal Stabilization
Proprioception and balance
Resistance
Flexibility
High intensity and high volume functional training with short rest periods
Extreme Conditioning Programs
Resistance Training Program Recommendations for Children
-Qualified Instruction and supervision
-8-12 multi joint exercises
-Size appropriate equipment
-Decrease resistance if can’t complete 8 reps
-2-3 days/wk
Resistance training recommendations for children
Volume
Novice
Advanced
Novice - 1-2 sets, 8-15 reps, 60% 1RM
Advanced - 3-4 sets, 8-15 reps, <80% 1RM
Recommendations for older adults
2 days/wk
8-10 exercises
1-3 sets
8-12 reps
Muscular Power for older adults
Power is a predictor of ability to perform activities of daily living
Power declines faster than strength with agin
include fast-velocity resistance training in program
Variations to traditional resistance training
Perform core exercises on unstable surfaces
Incorporate whole-body vibration training
Experiment with kettlebell exercises
Include some high-intensity or extreme conditioning for variety
