1 / 38

Chapter 16

Chapter 16. Resistance Exercise Prescription. Objectives. Identify critical program variables Understand CO-FIVR-P Understand specificity Define progressive overload Identify the 4x4 matrix. DeLorme and Watkins Article. Set 1 - Perform 10 repetitions at 50 percent of 10-Rm Maximum

marci
Download Presentation

Chapter 16

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Chapter 16 Resistance Exercise Prescription

  2. Objectives • Identify critical program variables • Understand CO-FIVR-P • Understand specificity • Define progressive overload • Identify the 4x4 matrix

  3. DeLorme and Watkins Article • Set 1 - Perform 10 repetitions at 50 percent of 10-Rm Maximum • Set 2 - Perform 10 repetitions at 75 percent of 10-Rm Maximum • Set 3 - Perform 10 repetitions at 100 percent of 10-Rm Maximum • Popularized as 3 sets of 10.

  4. Acute Program Variables • When needs of the individual have been determined, the practitioner can begin to design a resistance-training program • A strength and conditioning expert has specific “tools” to work with, referred to as acute (critical) program variables • Acute program variables ensure that the program will meet the specific needs of the athlete, allow optimal progression over time, and prevent training plateaus

  5. CO-FIVR-P • Choice • Order • Frequency • Intensity • Volume • Rest • Progression

  6. Exercise Selection (Choice) • Several forms of training utilized in developing a sport-specific program • All major muscle groups should be trained to prevent muscle imbalances and minimize the risk of injury

  7. Exercise Order • When all major muscle groups are being trained in a workout: • Perform power training first (total-body exercises) • Perform large-muscle-groups before small-muscle-groups • Perform multiple-joint before single-joint • Assistance exercises last

  8. Frequency and Workout Structure • Training frequency: number of training sessions performed during a specific period (week)

  9. Key Point Studies have shown that two to three sessions per week on alternating days is appropriate for untrained individuals.

  10. Loading (Intensity) • Load: amount of weight lifted or resistance with which one exercises • Highly dependent upon other acute program variables such as exercise order, muscle action, and rest-interval length • Inverse relation between load and the maximal number of repetitions (volume). • Typically prescribed as a percentage of the athlete's one-repetition maximum

  11. Volume (Volume load) • Training volume is typically expressed as: Volume (load) = sets (number) x repetitions (number) x resistance (weight) • Training volume can be manipulated by altering number of exercises performed, number of sets, or number of repetitions • Increased metabolic and hormonal responses are associated with high training volume

  12. Figure 13.1

  13. Rest Intervals • Responses to short rest intervals: • Elevated heart rate • Subjective ratings of perceived exertion (RPE) • Increased T, lactate and growth hormone concentrations • Reduced performance during subsequent sets

  14. Muscle Action • CON and ECC muscle actions should be included in all programs

  15. Repetition Velocity • Compared to slow velocities, moderate and fast velocities have been shown to be more effective for increasing power.

  16. Resistance-Training Prescription • Critical is the SAID principle:Specific Adaptations to Imposed Demands

  17. 4 Goals • Power • Strength • Hypertrophy • Endurance

  18. Muscular Strength • Ability of the neuromuscular system to generate force • Dependent on the nervous system’s ability to recruit motor units and the contractile capabilities of the muscle fibers • Increased by resistance training (crossbridges)

  19. Muscular Strength (cont.) • Loading: dependent on initial training status; • novices may improve with loads as little as 45-50% of 1 RM • experienced lifters may require loads of 80-85% of 1 RM • Volume: Low-volume programs using 2 to 5 sets; depends on training status

  20. Muscular Strength(cont.) • Rest intervals: • 2 to 3 minutes between sets for fundamental exercises • 1 to 2 minutes of rest for assistance exercises • Velocity: slow to moderate

  21. Muscular Power • Increased by performing greater work in the same amount of time or by performing the same work in less time • Neuromuscular contributions include: • Rate of force development (RFD) • Muscular strength at slow and fast contraction velocities • Stretch-shortening cycle • Coordinated movement patterns

  22. Muscular Power (cont.) • Exercise selection (Choice): multiple-joint ballistic exercises that minimize deceleration • Loading: integration of light-load, high-velocity movements

  23. Muscular Power (cont.) • Volume: multiple sets consisting of 1-6 repetitions • Rest intervals: 2-3 minutes • Velocity: should be performed with intended maximal concentric acceleration

  24. Figure 13.2

  25. Muscular Hypertrophy • Results from an accumulation of proteins via increased rate of synthesis, decreased degradation, or both • Evident in untrained subjects after 6 to 7 weeks of training, although changes in the quality of proteins, fiber types, and rates of protein synthesis take place much earlier

  26. Muscular Hypertrophy (cont.) • Exercise selection: single- and multiple-joint exercises can induce muscular hypertrophy; multiple-joint exercises should be emphasized for maximal long-term gains in muscle size • Loading and volume: moderate to heavy loads (70-85% of 1 RM) and high volume (6-12 reps with multiple sets)

  27. Local Muscular Endurance • Selection: multiple large muscle groups • Loading and volume: light loads, high repetitions, and high overall volume • Rest intervals: 1-2 mins for high repetition sets (12-15 reps) and less than 1 min. for moderate-repetition sets (10-15 reps)

  28. Progression • Defined as “the act of moving forward or advancing towards a specific goal” • It is impossible to improve at the same rate over the course of a long-term resistance-training program • Proper manipulation of acute program variables (FIVR) can limit training plateaus and enable a high level of muscular fitness

  29. Progression (cont.) • The three general principles of progression are: • Progressive overload • Variation • Specificity

  30. Progressive Overload • Gradual increase of stress • Progressive overload may be induced by: • Increasing load • Increasing volume • Altering repetition speed • Altering length of rest periods

  31. Variation • Planned alteration of acute program variables over time • Systematically varying volume and intensity is most effective for long-term progression • To ensure long-term gains in performance, it is imperative to plan systematic changes in exercise choice, intensity, volume, and rest

  32. Specificity Training adaptations are specific to: • Muscle actions • Speed of movement • Range of motion • Muscle groups trained • Energy systems • Intensity and volume of training

  33. 4 x 4 Design (CO-FIVR-P)

  34. Next Class • Explosive Lifting videos • Then Olympic lifting lab

More Related