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Anaerobic Exercise Prescription

Anaerobic Exercise Prescription. Chapter 18. Objectives . Perform a needs analysis Select proper exercises for sport specificity Determine FIVR Arrange exercises in the proper order Assign the proper load and volume Discuss progression Prescribe proper rest periods.

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Anaerobic Exercise Prescription

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  1. Anaerobic Exercise Prescription Chapter 18

  2. Objectives • Perform a needs analysis • Select proper exercises for sport specificity • Determine FIVR • Arrange exercises in the proper order • Assign the proper load and volume • Discuss progression • Prescribe proper rest periods

  3. General Training Principles • Specificity- (SAID principle) the demand determines the adaptation response • Overload- increasing the intensity above that which is accustomed • Progression- increases in volume or intensity should occur over time

  4. Needs analysis Exercise selection & order Goals Frequency Times per week Intensity Training load Volume Sets x reps Rest Minutes and secs Design Steps

  5. Step 1-Needs Analysis A two-stage process that includes: • Evaluation of the requirements of the sport • Assessment of the athlete

  6. Sport and Athlete

  7. Needs Analysis of Sport • Movement analysis- limb movements and muscles involved • Physiological analysis- metabolic specificity, power-strength-hypertrophy-endurance • Injury analysis- common joint and muscle injuries and their causes

  8. Needs Analysis of Athlete • Training history- include exercise technique evaluation • Physical testing- identify strengths and weaknesses

  9. Training Status • Training age/history • How many years in the gym • Type of training • Length of training • Intensity of training • Exercise technique

  10. Testing • Evaluation • Strength • Flexibility • Power • Speed • Body composition • Muscular endurance • Cardiovascular endurance

  11. Exercise Type • Core exercises • Multi-joint exercises • Assistance exercises • Single-joint exercises • Structural exercises • Load the spine • Power exercise when done explosively

  12. Core, Assistance, Structural

  13. Exercise Selection • Exercise technique experience • Availability of resistance equipment • Available training time per session • Specificity

  14. Exercise Order • Power exercises first • Core exercises second • Assistance exercises third

  15. Exercise Routines • Alternate push/pull program • Alternates a pushing with a pulling exercise • Allows rest of the involved muscle • Alternate upper/lower program- more time to rest • Superset- combining two exercises that stress opposing muscles • Compound set- combining two exercises that stress the same muscle group

  16. Alternate

  17. Training Goals • Power • Explosive • Strength • Max force • Hypertrophy • Size • Endurance • Multiple reps

  18. Step 2 - Frequency • Training status- critical to training frequency • Split routine • Goals: • Power- 1-2 week • Strength- 3-4 week • Hypertrophy- 4-6 week • Endurance- 5-7 week

  19. Frequency cont… • More time for recovery • In season vs. off season • Intensity level • Training age

  20. Next Class • Finish Chapter 18 • Summary of DeLorme and Watkins article

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