Resistance Training Programming for Desired Adaptions Flashcards
Aerobic exercise improves
cardiorespiratory health and lifespan
anaerobic training (sprinting and lifting) has a much greater impact on
functional capacity
Positive adaptations in benefits of resistance training (6)
Nerves-improve recruitment, synchronicity, responsiveness and firing rate
Muscle-fat free mass maintenance, hypertrophy, improved tissue quality
Connective tissue including bone-increase strength and mass, enhanced bone mineral density, improve tissue quality
Cardiovascular system-improved metabolic efficiency, increased calorie density, stroke volume, and vascular health (shear stress/ENOS) production)
Metabolic system-improved cell efficiency, enhanced by product management, mitochondria proliferation
Endocrine system-improved insulin sensitivity, heightened anabolic affinity (hormones and receptors), attenuated catabolic activity
Resistance training has positive impact on
hormones
insulin sensitivity
inflammation
increases flexibility and ROM
(5) adaptation categories of resistance training goals
Function or physical readiness Anaerobic endurance Hypertrophy Strength Power
3 general fitness training goals
Movement competence for bio mechanical foundations
Proper activation
Improved Central stability, peripheral stability, and ROM
General fitness training guidelines (7)
Intensity-50 to 70% 1RM (glycolytic) Frequency-3 to 5 times per week Volume-30-36 sets per day Mode-multiple modality Reps-8 to 20 Rest interval-30 to 60 seconds Endocrine-limited GH, testosterone, adrenal hormones
5 factors that affect anaerobic endurance
Exposure to long durations of resistive stress
Muscle strength
Neural efficiency
Aerobic capacity
Anaerobic energy system efficiency (glycolytic pathway)
Anaerobic endurance training goals
Improve neural movement competency motor rehearsal
Align strength balance across joints
Improve mobility
Increased time under tension across activation segments
Improve metabolic conditioning
Increase total work per time segment
7 guidelines for anaerobic endurance training
Intensity-50 to 70% one RM glycolytic Frequency-3 to 5 times per week Volume-30-45 sets per day Mode-multiple modality Reps-12 to 25 Rest interval-short as tolerated Endocrine-minimal GH, epinephrine
Characteristics of hypertrophy training
Requires training to volitional failure
Using high volume with limited rest periods to force muscle growth
hypertrophic response generally takes >four weeks
Hypertrophy training goals
Promote proteins synthesis Increased loading capabilities to moderate-heavy 70-85% of 1RM optimize total muscle balance Improve endocrine adaptations Enhance the glycolytic pathway
Hypertrophy training guidelines
Intensity-70 to 85% of 1RM (glycolytic)
frequency-4 to 6 times per week
volume-high 30 to 40 sets per day
mode-compound and isolated lifts
reps-8 to 12 (8 to 10 high anabolic)
Rest interval 30 to 60 seconds (up to 90 seconds)
endocrine-testosterone, GH, cortisol, epinephrine, IGF-1
Strength training goals
Maximize multi joint loading capabilities
Increase total force output
Enhance central-peripheral stability
Improve kinetic-chain proficiency
Improve nervous system proficiency (motor unit recruitment firing rate and synchronicity)
Strength training guidelines
Intensity-75 to 95% 1RM phosphagen/glycolytic
Frequency-3 to 5 times per week
Volume-low 18 to 30 sets per day
Mode-cross joint lifts
reps- 3 to 5 (nervous) 6 to 10 (muscle)
Rest interval-(glycogen 60 to 90 seconds) (phosphagen 2 to 5 minutes)
Endocrine-GH, testosterone
Training intensities versus desired outcome
Strength and power 3 to 8 reps
Hypertrophy 10 to 12 reps
Endurance 20 to 25 reps
Power training goals
Increase fast twitch fibres firing rate and recruitment
Improve force coupling energy transfer rate
Enhance movement economy through neural efficiency and the stretch shortening cycle
Develop optimal acceleration-deceleration balance
Improve reactive stability across central and peripheral systems
2 training categories to improve power
plyometrics
ballistics
plyometrics
repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump)
ballistics
maximal concentric acceleration but may or may not necessarily involve a rebound phase (e.g., high box jump) – a plyometric uses a ballistic contraction with rapid stretch-shortening, a ballistic exercise is any that uses a ballistic contraction
Power training guidelines
Intensity-30 to 50% 1RM (glycolytic) or 60 to 95% 1RM (CP)
Frequency-2 to 4 times per week
Volume-varied by activity (moderate)
Mode-Olympic lifts, ballistics, plyometrics
Reps-2-5 (CP) 8-20 (glycolytic)
rest interval-30-240 sec
endocrine-GH, testosterone, epinephrine
