Resistance training program design Flashcards
What 3 factors need to be taken into consideration for a programme design?
- history of lifting weights
- level of conditioning
- sports participation
How much increase in strength power might we see for a novice, intermediate, advanced and elite in %?
- novice = 40%
- intermediate = 20%
- advanced=10%
- elite = 2%
What are the 5 factors you can manipulate in your training plan design?
- Exercise selection
- intensity and volume
- rest intervals
- lifting velocity
- frequency
What is the strongest biceps brachii angle?
90 to 130 degrees
What does the max sticking point load determine?
The max weight that can be concentrically lifted
Eccentric strength is larger than the sticking point load, so how can you train eccentric strength?
Use +100% 1RM loads just ECC
Watch range of lever arm is the longest so therefore has the most force?
Midrange
What is a positive of free weights?
Produce greater movement variability and specificity
What is a negative of free weights?
Potential for injury
What is a compound split workout structure?
Two muscle groups, one muscle groups followed by the other
In a total body workout, should large or small muscle exercises be performed first?
Large
Should multi-joint or single-joint exercises be performed first?
Multi-joint
Should high intensity or low intensity exercises be performed first?
Higher intensity
What % of 1RM are strength gains seen for novices?
40-60% 1RM
What % of 1RM are strength gains seen for advanced?
> 85% 1RM
