muscle 3.1 Flashcards
3 ACSM workout structure recommendations
multi joint before single joint
large mm before small mm groups
higher before low intensity exercises
5 training load variables
load volume rest intervals reps velocity frequency
load
based on 1rep max
calculating load to reps
67% = 12
75% of 1RM =10
85% = 6
loading for power
0=60% of 1RM
loading for strength
60-70% or 80-100% of 1RM
loading for hypertrophy
70-85 or 70-100% of 1RM
loading for endurance
<70% of 1RM
Volume for power
1-3 sets, 2-6 reps
volume for strength
1-3 sets, 8-12 reps
volume for hypertrophy
1-3 sets, 8-12 reps
volume for entrance
2-4 sets, 10-25 reps
rest interval for power
2-3 min
rest interval for strength
2-3 mins
rest interval for hypertrophy
2-3 mins
rest interval for endurance
30s-1min
whats ACSM recommendation on rep velocity
accelerate through con and control on ecc
ACSM recommendation on frequency
2-3x week (novice)
inter (4-6, mm groups twice)
PT role in rehab goals ACSM
recruit the right mm
motor learn
activate the right patterns
how to monitor for overrunning
small progressions
slower rate of progression w more training
T/F start w endurance
true
what is plyometrics
lengthening movement (eccentric) followed quickly by shortening movement (concentric)
contraindications for ploys
inflammation pain instability not enough strength core balance footwera rested
5 components of readiness for ploys
no pain in lower extremeites full Rom in all joins no swelling single leg balance w eyes open strength within 20% of good side
initial guideline resistance training kids
2-3x week
1-2 sets, 8+ reps
technique, play orientated
initial guild lend resistance for adults
2x week
get 8-10 mm groups
40-60% 1RM max
8-12 reps
how does goal of bone health change over time
accural, maintain , prevent falls/ maintain
