Resistance Training Programs
Resistance Training Programs KH 2520
Popular in Principles of Physical Activity and Fitness
Popular in PHIL-Philosophy
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This 15 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 22 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
RESISANCE TRAINING PROGRAMS KH 2520 GENERAL RESIST ANCETRAINING PRINCIPLES Specificity SpecificAdaptations to Imposed Demands (SAID) Progressive Overload Variation Periodization Prioritization SPECIFICITY Whichever muscles are trained will make adaptations Important to target all muscles SAID:SPECIFICADAPT ATIONSTO IMPOSED DEMANDS Adaptations will be specific to the demands Strength vs Endurance vs Power • Muscular strength ability of neuromuscular system to generate force • Muscular endurance is the capacity of a muscle group to complete an uninterrupted series of repetitions as often as possible with lighter weights. • Muscular Power is the ability to develop force quickly (ballistically) PROGRESSIVE OVERLOAD As the body adapts to a given stimulus,an increase in the stimulus is required for further adaptations and improvements If load or volume is not increased over time,progress will be limited VARIA TION No one program should be used without changing the exercise stimulus over time How can we do this? Type of exercise Periodization training Etc. PERIODIZA TION Phasic manipulation of training variables Volume,intensity,frequency,and rest intervals Typically has 4 phases: Hypertrophy- high volume,short rest Strength/Power- reduced volume,increased load and rest period Peaking- low volume,but high load and longer rest period Recovery- low volume and load Cycles Micro- smallest training cycle time frame,1-4 weeks (e.g.Hypertrophy phase) Meso- 2 largest training cycle time frame,4-6 a year (e.g. Macro- largest training cycle time frame (e.g.a calendar year) Allows for optimal training and recovery EXAMPLE OF PERIODIZA TION Classic Linear Periodized Program Using 4-Week Microcycles Microcycle 1 Microcycle 2 Microcycle 3 Microcycle 4 Microcycle 5 3-5 Sets of 4-5 sets of 3-4 sets of 3-5 sets of Active rest/ 12-15 RM 8-10RM 4-6 RM 1-3 RM recovery Non-Linear PeriodizedTraining Program Monday Wednesday Friday Monday 3 Sets 8-10 Power day 6 sets of 3 at 1 set 12-15 RM RM 4 sets 4-6 RM 30-45% if 1RM using power exercises PRIORITIZA TION Difficult to train all aspects of muscular fitness Focus on prioritizing the training goals for each training cycle Typically done in athletics Off-season,pre-season,and in-season (competition) PROGRAM DESIGN PROCESS Training Potential Deconditioned: large initial gains Overtime,physiological adaptions will slow;Appreciate the process InitialAssessments Personal Goals and needs,intended time frame,targeted areas,Health issues Disease,musculoskeletal limitations,surgeries,chronic pains,etc. Follow-UpAssessments KEEP RECORDS: specific exercises,loads/resistance, sets,and reps Individualization No one is a replica, no standard programs for everyone PROGRAM DESIGN PROCESS CONT . Client Feedback Find favorite exercises,understand pain and fatigue, ease of exercise Setting & Evaluating Goals Weight loss/gain, strength, building muscle,improve overall health,balance, coordination, etc.THEREARE SO MANY! Maintenance ofTraining Goals Unrealistic Goals NEEDSANAL YSIS Goals What muscles need to be trained? Transfer specificity Injury Prevention Exercises ACUTE PROGRAMVARIABLES Choice of Exercises Multi-Joint: Squats,deadlifts, cleans,snatches, bench press,etc… Single-Joint: Biceps curls,knee extensions,knee curls,etc… Order of Exercises Large Muscle Group before small Multi-joint before single-joint Alternate push/pull exercises during total body sessions Alternate upper/lower body exercises during total body sessions Explosive/power lifts and plyometric exercises before basic strength and single-joint Exercises for priority weak areas before strong areas More intense to least intense ACUTE PROGRAMVARIABLES Resistance and Reps Every set is done until momentary muscular fatigue (e.g.3-5 RM) Go off of 1RM:(e.g.65-75% of 1RM) Ex) 1RM = 200lbs,70% = 140lbs Remember relationship between intensity and reps Frequency ACSM Rx 2-3 d/wk of total body Intermediate may need 4-5 d/wk AdvancedTrained may need 4-6 d/wk ACUTE PROGRAMVARIABLES Number of Sets for each Exercise Does not have to be the same for all exercises Does-response relationship between set number and strength and hypertrophy Periodized Multi-set programs of long-term progression (not maintenance) Single and multi-set for untrained, short-term goals Remember volume (sets x reps x resistance) Rest Periods:different goals need different rest times Very short:1 min or shorter Short:1-2 min Moderate:2-3 min Long:3-4 min Very Long:5 min or longer
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