Resistance training and Exercise Prescription Flashcards
how do you know when you’re fit
how healthy your coronary vessels are
goals of resistance training
strength (absolute and relative)
power
muscle endurance (absolute and relative)
body composition goals
considerations of resistance training
goals program design relative to training goals order of exercises movement speed weight/rep relationship volume (# of exercises) sets and recovery time between sets
participants must clearly establish their training goals, such as
strength, muscle endurance, power, body composition changes (lean mass/fat mass) or general fitness (feel better, look better, increase functional capacity)
what are repetition recommendations based upon
general guidelines and should be prescribed in conjunction with training goals, training loads, or resistance settings
repetitions for bodybuilding
8-12 RM
repetitions for strenght
2-8 RM
repetitions for localized muscle endurance
15-20+ RM
repetitions for general fitness
10-15 RM
RM
repetition maximum
working to muscle failure or near muscle failure within the reps indicated. This should be the goal once the lifter is past the early phases of acute or delayed muscle soreness
Dr. Clemmon’s opinion on localized muscle endurance
training for localized muscle endurance may not be accurate because the typical prescription fo 15-30 reps is insufficient for having a significant effect on the oxygen pathway of the involved muscle
Set recommendations (per body part) for begining
1-3
set recommendations (per body part) for localized muscle endurance
2-3+
set recommendations (per body part) for body building and strength building
3-6+
How many reps should you use in routines in which only one set per body part is used in the absence of a warm up
approximately 15+ repetitions
Why would you use only 15 repetitions in routines where only 1 set per body part is used without a warm up
since the first 7-8 repeittions should be somewhat easy, they may serve as a type of within set warm-up that may assist in preparing the muscle for th emore challenging repetitions within the last half of the set
rest time between sets for absolute and relative strength or power training
2-5 minute
rest between sets for body building, localized muscle endurance, and just Basic Muscular fitness
30-60 seconds
weight/rep relationship considerations for strength building
loads that are less than or equal to 65% of a 1RM aren’t generally considered very effective if strength development is the primary goal
what RM will 75% of a 1RM result in
approximately 10 RM
with consideration to weight/rep relationships what should one do durign the first several weeks of training
work to muscular fatigue
with consideration given to weight/rep relationship what should one do after several months
working to concentric failure on all work sets (not warm up sets) will likely bring about better results
The inclusion of what may be added after a sufficient strenght foundation has been developed
one or several properly executed forced repetitions
Alternative to determining training reps other than using percentages of a 1RM
once familiar with a particular exercise, during the first few weeks of training, experiment with increasing weight to determine the weight that will enable the lifter to accomplish the desired number of repetitions relative to ultimate training goals
progressive overload
whenever target reps are exceeded by 2 reps int eh last set of two consecutive workouts increase weight for that exercise by 2.5-5 pounds. continue to train at the newer, higher load until once again, target reps are exceeded by 2 during two consecutive workouts.
Repeat the cycle
typical duration of beginning programs, general fitness, and maintenance programs
20-60 minutes
typical duration of body building, strength, and power routines
1-2+ hours
order of exercises for typical resistance training
large muscle multi-joint exercises first and then work down to single joint smaller muscles
Examples of large muscle multi-joint exercises
squats, deadlifts, bench, lunges, leg press, military press
examples of single joint smaller muscle exercises
triceps, biceps, calves, forearms, anterior muscles in lower leg, and stomach
beginning training program alternate day whole body routine
3 days/week MWF 4 days/week MWF, SUN or T,R,SAT,M 1-3 sets/body part load that permits 3-12 RM 30-60sec recovery between sets
How long of a recovery between workouts does the alternate day whole body routine allow
48 hour recovery between workouts on the same muscle group
Intermediate/Advanced Routines
split routines
split routines
upper/lower body split
pushing/pulling split
custom splits
upper/lower body split option one
5days/week
odd weeks: upper on MWF, lower on TR
even weeks: upper on TR, lower on MWF
upper body/lower body split option two
same routine structure as option one but six training days per week instead of five
pushing/pulling split routine designed with consideration given to
the physiological concept known as “reciprocal inhibition”
what is the concept of the pushing/pulling split routine
agonist and antagonist muscles can be trained on consecutive days without fear of overtraining
pushing/pulling split routine option 1
4 training days/week M.T.R.F
M.R.: pushing movements
T.F.: pulling movements
examples of pushing movements
chest: upper, middle, and lower
shoulders: anterior, medial, and posterior
triceps: extension movements with elbow in various positions (shoulder fully extended, mid frontal plane (by side), in front, overhead)
neck
examples of pulling movements
legs: glutes, hip flexors, quadriceps, hamstrings, calves, tibialis anterior
back: lats, erector spinae, and trapezius
biceps: curls, concentration curls, hammer curls
abdomen
foreams
what is the benefit of having wednesdays off in the pulling/pushing split routine
this plan permits 72 hours of recovery
option 2 pushing/pulling split
5days/week
week1: 3days/wk pushing, 2 days/wk pulling
week 2: switch 3 days pulling, 2 days pushing
week 3: repeat cycle
pushing/pulling split option 3
six days/ week
MWF, TRSAT, sunday off
repeat cycle
more advanced routines
fewer body parts per workout (perhaps to the extreme of only 1)
very high intensity training programs that involve 10-20 sets per muscle group may require extended recovery periods
Up to possibly 72 hours a week of recovery between muscles or musclde groups may be necessary for high intensity, more advanced programs
How does circuit training changeVO2max
circuit training results in an average improvement of anywhere from 0-6% in VO2max which is conditional depending on program design
circuit training is not generally recommended as
an activity for improving cardiovascular endurance
circuit training design
use exercises that involve a large amount of muscle mass (exercse involving multi-joint movements) such as: squats deadlifts lunges bench pressing lat pull downs (pull ups) bent over flys dips power cleans medicine ball exercises
circuit training with consideration given to localized muscle endurance work to elevate the heart rate to a minimum of
60%+ of predicted maximum heart rate: 205.8 + (.685 x age) or a minimum of 50%+ of HRR using sets that last longer than one minute (longer is better)
how do you conduct workout segments (exercise groupings) for circuit training with consideration given to localized muscle endurance
in such a way that you can remain continuous on a group of muscles for durations exceeding one minute
in circuit training with consideration given to localized muscle endurance what should you incorporate
purposefully designed recovery periods that will enable repeated work segments at the desired intensity and duration and possibly reflect teh conditions the athlete may be expected to perform
lower extremity aerobic segment examples for circuit training with consideration given to localized muscle endurance
jumping rope
running in place
upper extremity aerobic segments with consideration given to localized muscle endurance
modified pull-ups
modified push ups
arm cycling
Pyramid training
weights up reps down
in the first half of the pyramid the group of sets’ poundage goes up and reps go down up to peak weight
in the last half, weight is removed and reps go back up
Reverse Pyramid Training (oxford technique)
Weight down reps up
Start heavy, go light
weight high/reps low to weight low/reps higher
Delorem Method
Determine the most amount of weight that you can lift fo ra 10 RM on each exercise
set1: 50% of the 10RM (Warm up)
set2: 75% of hte 10 RM (Moderate work set)
set 3: 100% of the 10RM (hard work set)
% 1 RM Method (Ascending portion of a pyramid)
Determine or estimate your 1RM for each exercise to be included in your routine and then design each set relative to the 1 RM
Set 1 50% of 1 RM (warm up)
set2: 75% fo 1RM (work set approximately 10RM)
set3: 80-90% of 1 RM (heavy work set at less than or equal to 6 RM for strength goals
Since athletes cannot work at high intensities indefinitely, what should be incorporated?
short term and long term recoveries must be periodically considered and incorporated
Periodization cycles are repeated with concern given to the following periods
preparation phase
basic strength development moving towards higher intensity strenght (heavier loading) and power development (faster speeds)
incorporating a peaking or maintenance period
Example of hypertrophy period in a six month training cycle
6 weeks long 1-5 sets/body part 10-20 RM 2-3 days/week 2:1 intensity cycle basic Exercises and easy plyometrics
Example of basic strength period during 6 month training cycle
6 weeks long 3-5 sets/body part 6-9 RM 3-4 days/week 3:1 Intensity cycle Basic Exercises and Moderate Plyometrics
Examples of strength and/or power period during 6 month training cycle
6 weeks long 3-5 sets/body part 3-5RM 4-5 days/week 3:1 intensity cycle introducing power exercises and challenging plyometrics
Example of peaking or maintenance phase during 6 month training cycle
6 weeks long 1-3 sets/body part 2-3 (P) 12-15(M) 2-6 days/week Peaking 2:1 intensity Maintenance: Moderate intensity Power exercises and plyometrics
time period can be modified to accommodate
different training and competetive requirements
Peaking is for sports with
a climax
maintenance is for sports with a
long season such as football
What does the intensity ratio stand for
number of heavy training weeks to light training weeks
basic exercises
standard exercises that target major muscle groups. whenever possible the choice of exercises should be selected that offer the greatest possible specificity
pre-exhaustion super sets
back to back sets, no rest, on the same muscle group using different exercises. the first set is often referred to as a “pre-exhaustion set” immediately followed by another set that utilizes an additional set of muscles to further work the targeted muscle to a higher level of fatigue
examples of pre-exhaustion super sets
decline flys –> decline bench press
leg extensions –> squats or lunges
lateral raises –> military press
Not rest giant set
same muscle, different angle
example of a no rest giant set
decline bench press followed by flat bench followed by inclince bench press with no rest
Breakdown or Burnout set
very high intensity and should not be done by beginners
example of breakdown or burnout set for dumbbell arm curl
lifter begins with 30lb dumbbell
executes 10 reps to failure
at failure, the lifter, replaces 30 for 20lb dumbbell and again works to failure
at failure, the lifter replaces 20 pound dumbbell and picks up a 10 pound dumbbell an dagain works to failure
the burnout set is over when the bicep is exhausted and additional work is not possible
what are the risk associated with breakdown or burnout set
tendonitis
Total Exhaustion Training
Lift to concentric (positive) failure
upon concentric failure, continue the isometric contraction until the muscle begins to lengthen (beginning of eccentric contraction)
once the eccentric contraction begins, work to eccentric failure
what is the risk associated with total exhaustion training
tendonitis
Super-slow training
conducting extremely slow repetitions (approximately 14-15 seconds)
not considered very effective fo sports specific training because most movements in sport are explosive
what type of training is probably most effective as a rehabilitative tool
super-slow training
isometric trainin
involves training at specific joint angles
gymnastics isometric training
planche or iron cross
arm wrestling isometric training
training at different points of internal rotation of the shoulder
bench press isometric training
training at the sticking region in the bench press
cheerleading isometric training
support skills such as holding partners above the head in a straight arm support
Resistance training benefits
greater strength and power bone mass enhanced bone mass maintained possibility of aerobic adaptations with long term chronic circuit training body fat reductions lean mass increase HDL purportedly increases in the absence of steroid use possible lowering of triglycerides improved tolerance to glucose possible resting blood pressure benefits
increase in lean mass
heavy resistance training for 18-25 year olds may yield gains of 20% of body weight in the first year with most being lean with it leveling off after the first two years. women may gain up to 9-13 pounds of lean mass in the first year with correct program design adn sufficint intensity (weight/set/rep relationship)
possible resting blood pressure benefits due to resistance training
medication wash out period of 6 weeks
12 week conventional weight training (3 x 12 @60% of 1RM) Alternate day program (3 days/week)
reduced SBP an average of 126 mmHR adn DBP of 14 mmHG over 12 week period
hypertrophy training protocol objective
exhausting muscle to increase muscle mass
hypertrophy training protocol load
70-80% of 1 RM
Hypertrophy training protocol repetitions
8-12
hypertrophy protocol training exercises
2-5 exercises for each muscle group
hypertrophy training protocol sets of each exercise
3-4
hypertrophy training protocol rest interval: set interval
50-90 seconds
hypertrophy training protocol rest interval: session interval
48-72 hours
hypertrophy training protocol execution speed
moderate
hypertrophy training protocol frequency
5-6 d
hypertrophy training protocol training duration
at least 10 weeks
what seems to be a factor associated with hypertrophy
increased volume
methods of explosive strength training
ballistic emphases on speed and load simultaneously rate of force development stretch-shortening cycle speed-resisted training
ballistic training style objective
emphasizing movement velocity
ballistic training style loads
light or very light load
emphasis on speed and load simultaneously training style objective
enhancing power (work/time)
emphasis on speed and load simultaneously training style load
30-8-% of 1RM (medium load)
rate of force development training style objectie
promoting action velocity, and overcoming the inertia quickly
rate of forced development training style load
85-100% of 1RM (high load)
Stretch-shortening cycle training style objective
using elastic energy and stretch reflex
stretch-shortening cycle training style load
plyometric drills from different heights
speed-resisted training style objective
pattern of main sport movement resisted
speed-resisted training style load
specific sport movement with increased resistance
anatomic addaptations method of strength training mechanism
balancing and strenghtening the musculoskeletal system
methods of strength training
anatomic addaptation
hypertrophy
maximum strength
explosive strength
anatomic adaptation exercise intensity
light load with moderate speed
methods of anatomic adaptation to strength training
circuit weight training
hypertrophy mechanism
increase number of cross-bridge within a motor unit
hypertrophy exercise intensity
medium load with moderate speed
hypertrophy methods
split routines
maximum strength training mechanism
promoting recruitnment efficiency and intramuscular coordination
maximum strength training exercise intensity
high load with moderate speed
maximum strength training methods
concentric eccentric, and isometric ways
explosive strength training mechanism
enhancing activation frequency and intermuscular coordination
explosive strength training exercise intensity
explosive way under different loads
