RT4 - program design Flashcards
general guideline rule for progressing and RT program
increase reps using the 2 for 2 rule - exceed rep goals by 2 reps in all prescribed working set in consecutive sessions
- baseline set:
3 x10 reps of 135 lbs
when the client can do 3 x12 reps of this with perfect form, you can progress
how to progress an RT program (what modalities)
increase sets, increase weight, change exercise, increase # of sessions/muscle group
reduce rest
change focus of program
vary tempo
general lbs increases for compound and isolation exercises for novice/intermediate
upper body compound - 2.5 - 5 lbs upper body assistance - 1.25-2.5 lbs lower body compound 10-15 lbs lower body assistance 5-10 lbs
examples of exercises for each body segments
hip and thigh - lunge chest - bench upper and mid back - lat pull down legs - leg extension shoulder and upper arms - upright row lower back - back extension upper arms - tricep push down legs - leg curl upper arm - arm curl
what is the focus, starting intensity, frequency and overload for MSK and movement ability assessment of needs improvement
focus: technique/endurance
starting intensity: <= 50% 1 -RM
Frequency/volume: 1 sets, 15 reps, 1-2 days/week
Overload: slow
what is the focus, starting intensity, frequency and overload for MSK and movement of fair/good and acceptable movements ability
Focus: novice hypertrophy Starting intensity: 50-75% 1-RM Frequency/volume: 1-3 sets 6-12 reps, 2 days/ week Overload: normal
what is the focus, starting intensity, frequency and overload for MSK of good - excellent and movement ability assessment of needs improvement
focus: technique/endurance
Starting intensity: >= 50%
frequency/volume: 1-3 sets, 6-15 reps, 2 days/week
overload: normal
what is the focus, starting intensity, frequency and overload for MSK of good -excellent and movement ability of acceptable
focus: intermediate/advanced hypertrophy Starting intensity: 70-85% 1-RM Frequency: 1-3+ sets 6-12 reps, 2 days/week overload: normal
if technique is not acceptable, what phase, focus and rx
foundation phase
focus on technique
light load, moderate reps
if technique is acceptable, what phase, focus and rx
improvement phase, focus on improving strength using hypertrophy rx, reinforce perfect technique
if assessed strength is less than average, what rx and how many sets
single set and /or endurance rx when ready for improvement phase
is assessed strength is greater than average, how many sets and what rx
multiple sets, 75-80% 1-RM
what is foundation phase for rx
teaching and reviewing technique; creating PA as a habit
what is improvement phase for RX
implanting progressive overloads to meet specific gains goals of the client
