Resistance Training & Exercise Prescription pt. 1 Flashcards
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
what do you do if you want hypertrophy
volume is key, load not so much.
High degree of effort
what do you do if you want to be stronger and add some muscle
lift with high effort and do it repeatedly
Define pre-exhaustion
doing accessory muscle exercises before larger muscle group exercises, this will tire out the muscle and cause other muscle group(s) to take over during the larger muscle group exercise.
(ex). Doing chest fly then chest press. Shoulders will take over during the chest press due to pect. minor fatigue
Exercise selection consideration (6)
- compound vs isolation
- total body vs split program
- Balance (agonist/antagonist)/symetry
- equipment choices
- movement based vs muscle based (asthetic vs function)
- presence of pain
open chain vs closed chain
open chain- distal end of the joint moves through space. (ex) bench press- hands are moving through space
closed chain- Distal segment is fixed to an object (push up- hands are fixed)
What does a unilateral exercise do? (2)
- increase core engagement for stabilizing
- Always be in a split stance when performing unilateral exercises (longevity of the spine)
what is con to alternating sides when performing an exercise
decreases time under tension and can increase workout time
(Not good if you want hypertrophy)
compound vs isolation exercise
compound 2+ joints moving
isolation 1 joint moving
