Resistance Training & Exercise Prescription pt. 1 Flashcards
(32 cards)
If a client doesn’t want an assessment done, what thing MUST you do before prescribing them exercises? (4)
- resting HR
- Resting BP
- GAQ
- Consent
CSEP-PATH does not include movement ability tests. How can you assess your clients movement ability?
ask them to squat
Beginner/Novice describe: training age, goal of program, frequency, training stress & technique experience/skill
training age: <2months
goal: technique first, then start working towards goal
frequency: 1-2 days days/week
training stress/technique: none to low
experience/skill: none or minimal
intermediate describe: training age, goal of program, frequency, training stress & technique experience/skill
training age: 2-6 months
goal: create solid base
frequency: 2-3 days/week
training stress/technique: medium
experience/skill: basic
advanced describe: training age, goal of program, frequency, training stress & technique experience/skill
training age: > 1year
goal: ready for neural strength/plyometrics
frequency: 3-4+ days/week
training stress/technique: high
experience/skill: high
Step 3/4: Advise/Agree (6)
- what is the goal
- design warm up/cool down specific to the workout
- consider basic training princeples (overload/specificity/rest/recovery)
- each set prescribed should be to fatigue or near failure
- perform all exercises with full ROM
- breathe normally throughout ROM
what is post activation potentiation (PAP)
method of stimulating the nervous system.
-better for anaerobic athletes like long jumper/high jumpers
- sees an increase in power based sport
-usually used in pre competition/pre- training
-consists of performing super heavy load of 1-2 reps then go perform
(ex). Athlete does 1-2 of 5 sets reps of 90% 1RM before competing
why perform an active warm up
low intensity exercise to prepare the body for more intense PA (general)
when would you suggest a moderate and more specific warm up?
more advanced exercisers that can use the warm up to introduce a new movement skill
describe RAMP
R- Raise, get the blood pumping and increase your metabolic markers (breathing/HR)
A- Activate, move your muscles from a sedentary state to increased activity
M-Mobilize, Move through a full ROM freely and without pain
P- Potentiate, increase the intensity moving closer to your working intensity (plyos or warm up reps)
why cool down
gradually decreases in intensity of exercise over 5-10 minutes
-followed by static stretching while the muscles are still warm
physiological rationale for training to failure
-max motor recruitment
-increase muscle tears
-increase muscle mass
momentary muscle failure (MMF) vs volition interruption (VI)
MMF- physically cannot complete another rep, body cannot do it
VI- you choose to quit/spotter has to step in and is psychological
what is the goal of a training program
to train to near failure
why use RPE/RIR?
determine if the load is appropriate
RPE 4-6: RIR of 4-6 (strength/power)
RPE 5-7: RIR 3-5 (Endurance)
RPE 8-9: RIR 1-2 (hypertrophy/strength)
RPE 10: RIR 0 (hypertrophy/strength)
FITT princeples for RT
Frequency- # sessions/week
intensity- %1 RM or RM
time- sets, reps, rest, tempo
type- exercise selection/equipment
when changing volume what do you need to change (3) and should you change more than one at a time
change REPS X SETS X WEIGHT
only change one at a time when adjusting volume.
Strength: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression
Frequency: 2-3x or full/half body split
Intensity: 80-100%
Sets: 3-6
Reps: 1-8
Rest: 2-3 min
Tempo: slow, controlled
Time: <10sec
Progression: load
Hypertrophy: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression
Frequency: 3-6x/half body to 1-3 muscle group split
Intensity: 70-85%
Sets: 2-5
Reps: 6-12
Rest: 1-2 min
Tempo: slow-moderate
Time: 10-30 sec
Progression: increase reps then load
Endurance: Frequency, intensity, sets, reps, rest between sets, tempo, time (duration of 1 set), method of progression
Frequency: 2-3x/full body or half body split
Intensity: 50-75%
Sets: 2-3
Reps: 12-15, 15-25
Rest: 0-1 min
Tempo: slow 12-15 reps, moderate 15-25 reps
Time: 30-60 sec
Progression: increase reps then sets
Is lifting heavy better for strength & lighter for endurance.
Lifting light can still have hypertrophic effects in terms of muscle thickness/size. Muscle endurance is only increased by light load training
what happens when the volume is the same but done with endurance vs hypertrophy training? (2)
- highest loads induce superior dynamic strength gains
- hypertrophic adaptations are similar across all protocols (when volume is equated)
How can you keep the volume the same but change the sets/reps/loads?
Volume= sets x reps x load
3000=6 x 5 x 100lbs
can also be…
3000= 12 x 5 x 50lbs
This sacrifices strength for endurance
what do you do if you want to be strong
lift heavy
