RT Exercise Prescription Pt. 2 Flashcards
name the 6 fundamental movement patterns
- squat (knee dominant)
- hip hinge/DL (hip dominant)
- lunge (asymmetrical leg position)
- push (horizontal & vertical)
- pull )horizontal & vertical)
- rotation (spine/ transverse plane/ stability)
exercise order: 3 things to consider
- choose at least 1 fundamental movement pattern
- compound exercises should be completed before assisted exercises
- You can alternate upper body with lower body exercises or alternate agonist with antagonist
name the 5 acute program variables
- exercise selection order
- intensity & volume
- rest intrevals
- lifting velocity
- frequency
how can you progressively overload the intensity of a RT program? (3)
- resistance lifted & relationship to % 1-RM
- number of sets & reps
- length of time (tempo)
define % 1-RM
repititions prescribed based on a percentage of one repitition maximum
define RM
exercise is performed with a weight that would allow a given number of reps and no more (reps to fatigue)
what is the % 1RM equation
weight being lifted/ [% 1RM value in table/ 100]
(/ means divided by)
limitation of % 1RM and when to use it (4)
Limitation: Chart applies to only 1 set . Doesn’t take into account multiple sets & recovery
When to use it: Before creating an exercise program, to create goals, compare strength, assess muscle imbalances.
define sets
a series of consecutive repitions
define super sets
alternating agonist & antagonist muscles, usually no rest in between sets
define compound sets
2-3 exercises targeting same muscle groups
define pyramid sets
continous set; resistence increases or decreases over each set
what does rest intrevals depend on (7)
-training intensity
-goals
-fitness levels
- targeted energy system utilization
-muscle groups involved in exercise
-equipment availibility
-time needed to change weights & move to next station
General guidelines for rest:
1. maximal strength
2. muscular hypertrophy
3. muscle endurance
- 2-3min
- 1-2 min
- 0-1 min
what does tempo affect (2)
neural hypertrophic & metabolic responses
typical tempo ratio & rep time
Concentric- ios. pause- eccentric:
2-1-2 (5 sec rep)
Slower rep= 4-0-4 (8 sec rep)
why is a change in velocity unintentional & intentional?
slower velocity can indicate fatigue (fatigue can indicate velocity)
intentional velocity change can indicate fatigue (going faster to finish or go slower cause tired)
what is a trade off in velocity and force?
speed training can mean there is a strength trade off (you cannot move as quick with higher weight)
define frequency
number of times certain exercises or muscle groups are trained per week
what does frequency depend on? (4)
-training goal
-level of conditioning/training status
-recovery ability
-nutritional intake
why choose split routines?
-target different muscle groups on consecutive days
-allows to muscle groups to rest appropriately
how long is optimal rest between muscle groups
36-48 hrs
how does variation help?
-reduces boredom
-may lower risk of over training/injuries
-helps maintain training intensity
-stimulate muscle fibre recruitment in different ways
volume=?
volume= sets x reps x load
