Midterm 2 Strength & Cond. Design Flashcards
The two general training principles are:
Specificity and Overload
Anatomical Specificity
if you want better shoulder muscle function, you must train those muscles
Functional specificity
if you want better muscle size/strength/power/endurance in the shoulders, you must design a program for muscle size/strength/power/endurance
Overload
you must stress your neuromuscular system greater than what it is used to
example of overload
speed, number of sets, frequency/wk, rest
Progression in overload
appropriate increases in training stress as the body adapts
Program design variables
- initial consultation and fitness evaluation
- choice of exercises
- frequency
- order of exercises
- load (weight)
- volume
- rest periods
- variation
- progression
What variable in program design variables do people usually only worry about?
load (weight)
What do you do during Initial Consultation and fitness evaluation?
ask about goals, exercise history, experience with resistance training, injuries, illnesses (diabetes, high BP, etc)
What do you do during the fitness evaluation?
1-RM strength assessment (typical), assessment of other muscular function and/or functional movement screen (not typical outside athletics)
How do you set goals?
ask why client has joined gym, figure out why they’re here and what they want, muscular endurance, hypertrophy, strength, power, etc
Select exercises based on:
- equipment available
- time available
- client’s experience to do exercise properly
- specific body parts to be trained
Core exercise
typically more effective as helping a client reach their exercise goals, a multijoint exercise, recruits one or more large muscle groups, involves synergistic help of one or more smaller muscle groups
core exercise examples
bench press (shoulder, pecs, anterior delts, triceps) and squat (hip+knee+ankle joints, gluts+quads, plantar flexors)
structural core exercise
core exercise that places load on the spine, requires torso muscles to maintain erect or near-erect posture during exercise
example of structural core exercise
shoulder press, back squat
assistance exercise
a single primary joint exercise, recruits a small muscle group or only one large muscle group or area
example of assistance exercise
biceps curl, dumbbell fly
What does the term CORE mean?
same as compound lifts; use at least one large muscle group and has synergistic help
open kinetic chain exercise
distal aspect of the extremity (where load is applied) is free in space
example of open kinetic chain exercise
straight leg raise, hamstring curl, knee extension
closed kinetic chain exercise
distal aspect of the extremity is fixed to an object that is either stationary or moving
closed kinetic chain exercise example
leg press, squat, lunge, step-ups
open and closed kinetic chain exercises are commonly used to define leg exercises, particularly related to:
joint rehabilitation
Should you use open or closed kinetic chain exercises?
choose good exercises, not based on open or closed
Mcgill’s recommendations of exercises to avoid for low back health
- spine twisting machines
- back extension machines
- sitting
- trunk flexion exercises
- squatting with lumbar flexion
McGill says neutral = this and flexed = this
good, bad
Can the spine bend when under load?
NO
Another source’s recommendations for exercises to avoid for lower back health
- too much spine flexion with stretches
- stretches in sitting positions with side bending
Frequency
number of workouts per week
what are the number of workouts per week determined by?
client’s training status, other physical activities, client’s schedule, health, other life demands, etc.
Beginner client’s can train this many times per week
2-3x
Beginner client’s exercises should look like
- whole body workouts
- one exercise per muscle group
- at least 48 hours rest or recovery between workouts
- exercise of a specific body part occurs 2-3x per week
intermediate or advanced clients can train how many days per week
4+
How can intermediate or advanced clients train 4+ days per week and have rest days
split routines: different muscle groups are trained on different days
split routine examples
upper body m/th lower body t/f
during split routines, there should be at least this many hours of rest and recovery between working out the same body part
72 hours
What to do on all days to support recovery
sleep, nutrition, hydration
order of exercises
sequence of exercises within a single workout
basic workout
arrange order so that fatigue caused by one exercise has the least possible impact on the capacity to perform the subsequent exercises
for order of exercises, consider and combine the following
core v assistance exercise, muscle area in body, nature of the movement (push/pull)
core v assistance exercise
power exercises first, core exercises second, assistance exercises third
muscle area in body
try alternating upper and lower body and push and pull
Load (weight)
weight to lift for a given exercise
two methods of set load:
% of 1-RM and Repetition Maximum (RM)
Repetition
a single movement cycle against a resistance
set
a group of repetitions performed consecutively
% 1-RM method to set load
determine client’s maximum strength for the exercise, max weight that can be lifted once with proper technique
set training load based on
training goals as % of 1-RM
Repetition maximum
most weight client can lift for a specified number of repetitions
How to determine client’s 1-RM strength for exercise (method 1)?
progressively increase load to find max load client can lift 1x
1-RM testing is reserved for:
resistance trained athletes who are classified as intermediate or advanced
How to determine client’s 1-RM strength for exercise (method 2)?
use submaximal loads to predict the max load client can lift 1x
%1-RM method example
-client wants to increase strength of bench press
-estimated 1-RM for bench press = 75lb
-intermediate client will train 85% 1RM for strength
-load to train at: 65 lbs
RM based method
decide how many reps you want the client to perform when exercising, trainer tries increasing loads to find the max load the client can lift the desired number of times
%1-RM alone is a ___ way to set training load
poor
Repetition-Volume
total number of reps in a training session
load-volume
total amount of weight lifted in a training session
load-volume depends on
number of reps, weight lifted, and number of sets
rest periods
time between multiple sets of same exercise, or different exercises for the same muscle group, within the same session
types of sets
straight set, super set, compound set, circuit training, drop sets
straight set
standard set and rest pattern
compound set (Advanced)
2 exercise sets in a sequence work the same muscle group
super sets (adv)
2 exercise sets in a sequence stress antagonistic muscle groups with no rest between
circuit training
resistance exercises for whole body and sets are performed with minimal rest periods
drop sets (adv)
3-4 exercise sets of the same exercise, performed in a sequence without rest, using a lighter weight on each set
variation is to:
-lower risk of overtraining
-lower risk of injuries
-relieve boredom
-maintain training intensity
-stimulate muscle groups in different ways
-keep improvement happening
variation can happen by:
-changing program variables
-variety within workout
-variety across workouts
pyramid training
set 1: 75% 1RM 10 reps
set 2: 80% 1RM 8 reps
set 3: 85% 1RM 6 reps
heavy and light days
heavy: first day in week you do an exercise, use load calculated as shown previously
light: second day in week you do an exercise, use 80% calculated, same number reps
progression
client will plateau in gains if progression in training stimulus is not provided when needed
can increase training stimulus by
- increase frequency per week
- increasing number of exercises
- increasing number of sets
- increasing speed of movement
- increasing load
- decrease rest period
- more difficult versions of exercise
progression of load 2 for 2 rule
if the client can perform two or more reps over his or her assigned rep goal in the last set in two consecutive workouts for a given exercise, progression or stimulus should be made
progression of overload
it is hard to make progress without overload, overload means more challenging
progression of more difficult versions of exercise:
-change your position, change hand/foot width and angles, body position/angle
-change the type of resistance
-go from bilateral to unilateral
-add a realistic balance challenge
-do more compound movements
progression and training will not and should not be planned or envisioned as a
staircase, don’t always increase load, just increase difficulty, which can mean less weight
according to NSCA text, adults should do muscle strengthening exercises involving major muscle groups 2 or more days/wk, what else do they say
-weight training, resistance bands, body weight, calisthenics, heavy gardening
-perform to point where it would be difficult to do another rep
-one set 8-12 reps is effective, 2-3 sets may be more effective
-progressive increase of load is needed
how to train for strength?
-specificity
-load
-volume
-daily protein intake
-inter-set rest
how to train for hypertrophy?
-intensity of effort
-volume
-training frequency
-daily protein intake
-inter-set rest
posture is
the foundation of stretching, stance, movement, and force production required in exercise
a ___ spine should be maintained during most stretching and lifting exercises
neutral
when in a neutral position, the spine is
much stronger and better able to support a compressive load and damaging shear forces are minimized
abdominal bracing
activation of all three layers of the abdominal wall
positions in the posture lab
-abdominal brace
-squatting hip hinge
-the dead bug
-the curl up
-side bridge
-birddog
purpose of the trunk and pelvis core lab
to learn to perform correctly a sample of exercises for the trunk and pelvis core musculature
exercises in trunk and pelvis core lab
-standing one arm row
-alternating dumbbell lunge
-single leg squat
-chopping exercise
-standing one arm row
-“v” exercise
-balance challenge
