Designing Resistance Training Programs/Basic Principles of Resistance Training and Exercise Prescription

Chapter 1-Fleck

Introduction

Resistance training-varied forms

Strength training-varied forms

Weight training-only lifting Benefits?

Health and fitness Strength Fat free mass-hypertrophy Improved performance-

sports or ADL’s

Introduction cont…

Choice of modality and design Isokinetic, variable resistance, plyos,

sets, reps, load Effective stimulus promotes gains? Carryover-transfer specificity Similarity of movement

Train movements not muscles Exercise prescription? Adhere to basic principles

Definitions

Muscle Actions Concentric-shortening Eccentric-lengthening Isometric-no change

Repetition-one complete movement

Set-a groups of reps RM-max # of reps with a given % Power-work/time Strength-max force at any

velocity

Voluntary Maximal Muscular Actions

Not lifting 1RM but lifting as much as fatigue allows

Momentary failure in a set (last rep) Overload by volume Force vs. velocity failure? Isokinetic machines adapt

Intensity *

Intensity vs effort? Power (same load at higher

speeds/Watts) Increased velocity leads to power

Load intensity as % 1RM 50%-60% minimal for strength

gains Beginners

80%-90% for advanced Strength trained

Volume and Frequency

Volume-total work performed per time (sets x reps) Distance traveled (Joules) Workout, week, month Volume load (volume x load)

Frequency-number of workouts per week

Positive relationship between volume and outcomes

Periodization

Planned variation (volume and intensity)

Optimal gains, peaking, prevent overtraining

Continued gains Variations to vary stimulus (GAS)

Progressive Overload

PRE-progressive resistance exercise

Continually increasing stress Sufficient stimulus Common methods

Increase resistance Increase volume Decrease rest

Gradual changes-adapt then increase

Rest

Between sets (time) Between workouts =

frequency Determined by goals

Power Strength Hypertrophy Muscular endurance

Related to intensity (ratio)

Choice of Exercise (Specificity) Velocity specificity

Transfer to sport Related to power Strength is slow to moderate Related to the goal

Muscle action specificity Gains are related to the

action Neural adaptations Sport specific

Choice of Exercise (Specificity) cont…

Muscle group specificity Trained = adaptation occurs Sport specific

Energy system specificity Metabolic specificity ATP Anaerobic Aerobic Related to time and intensity

1st Half Summary

Basic Principles Overload Specificity

Goals Power Strength Hypertrophy Muscular

endurance Critical Variables

CO-FIVR-P

Safety

Paramount importance Inherent risk Probability of injury is

very low Less than ½ of 1% Football injuries?

Home injury 42% Facilities 30%, schools

16% Supervision!

Spotting

Properly done=Safety Other help to prevent injury Assist lifter when needed for

completion Spotter’s strength Multiple spotters? Spotter knows technique How many reps Pay ATTENTION! Summon help when needed

Breathing

Avoid Valsalva Increased BP Increased HR

Isometric High intensity Inhale eccentric & exhale

concentric Little difference

1RM requires Valsalva

Exercise Technique and ROM Proper technique targets specific

muscles Altering form reduces effectiveness Prevent injury

Low back Bouncing Too much load

When form deteriorates-stop exercise Fatigue

Range of Motion should be full Pain free and available Joint angle specificity

Equipment

Safety! Pulleys, cables,

belts Lubrication Cracked, broken,

rusted Upholstery,

disinfect Bar sleeves rotate Maintenance

Shoes, Gloves and Belts

Shoes Good arch, non-slip, fit, very little

shock absorption Gloves

Palm only, prevents scratching, not mandatory

Belts Supports the abdominals,

increased pressure, supports lumbar, used only for back stressed exercises, proper form first

Summary

Terminology is important

Communication Safety is paramount Proper design Basic concepts (2) Goals (4) Critical variables (7)

Next Class

Chapter 2 & 3 Fleck Journal article 1 due

Summary related to specificity

One page only List full journal reference Print out full article and

attach summary