KNES 455G Chapter 15 Essentials-with audio

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Published on March 5, 2014

Author: DavidBellar

Source: authorstream.com

Chapter 15 Resistance Training Essentials Text: Chapter 15 Resistance Training Essentials Text KNES 455G Program Design: Program Design Requires Recognition of Seven Variables Needs analysis Exercise Selection Training Frequency Exercise Order Training Load and Repetitions Volume Rest Periods Step 1: Needs Analysis: Step 1: Needs Analysis Determine the unique aspects of the sport/problem Body and limb movement patterns and muscular involvement Strength, power, hypertrophy and endurance properties Common sites for joint and muscular injury Step 1: Needs Analysis: Step 1: Needs Analysis Develop a profile of the athlete or individual Exercise history Training background Type of training programs (sprint, plyo, resistance etc…) Length of participation in training Level of intensity in training Degree of technique experience Step 1: Needs Analysis: Step 1: Needs Analysis Develop a profile of the athlete or individual Physical Testing and Evaluation Tests of Strength Flexibility (if needed) Power Speed Cardiorespiratory Endurance (if needed) Step 1: Needs Analysis: Step 1: Needs Analysis Results of all things the require analysis is To develop a Primary Resistance Training Goal Typically based around Hypertrophy Strength Power Muscular Endurance Step 2: Exercise Selection: Step 2: Exercise Selection Exercise Type Core Exercises Recruit one or more large muscle areas Olympic Lifts Squats Presses Usually multijoint Step 2: Exercise Selection: Step 2: Exercise Selection Exercise Type Assistance Exercises Recruit smaller muscle areas Often used in rehab or prehab Usually Single joint Step 2: Exercise Selection: Step 2: Exercise Selection Exercise Type Structural and Power Exercises A type of CORE exercise that vertically loads the spin Results in posture being stabilized during the lift Power Exercises Assigned when they are applicable to the sport trained Step 2: Exercise Selection: Step 2: Exercise Selection S.A.I.D. “ SPECIFIC ADAPTION TO IMPOSED DEMAND PRINCIPLE ” Resistance Exercise relates to performance demands i.e. Jumping  Power Cleans, Front Squat Step 2: Exercise Selection: Step 2: Exercise Selection Muscle Balance: Avoid designing training plans that create imbalance in strength between agonist and antagonist muscle groups Muscle balance doesn ’ t always mean equal strength, but a proper balance of strength. i.e. Hamstrings are always weaker than Quads, but the proper ratio in strength is 3:2 or 66% Step 2: Exercise Selection: Step 2: Exercise Selection Other Factors Effecting Exercise Selection Exercise Technique experience Availability of Resistance Training Equipment Available Time per Session Step 3: Training Frequency: Step 3: Training Frequency Refers to the number of training sessions per week. The following should be examined prior to setting Athlete ’ s Training Status Sport Season (pre, comp) Projected exercise loads Types of Exercises Other necessary training (in addition to resist) Step 3: Training Frequency: Step 3: Training Frequency Resistance Training Frequency Based on Training Status Training Status Frequency Guidelines (Sessions per week) Beginner 2-3 Intermediate 3-4 Advanced 4-7 Step 3: Training Frequency: Step 3: Training Frequency Sport Season In-season Typically involves increased emphasis on sport related skills This reduces time that can be allotted for resistance training Pre-Season Typically highest volume of resistance training exercise Post-Season Typically low volume of active rest with resistance training for purposes of strength maintenance. Step 3: Training Frequency: Step 3: Training Frequency Training Load and Exercise Type Athletes that train with maximum or near maximum loads require more time between training sessions This necessitates a reduction in the training frequency Similar is true for athletes that require more multijoint exercises Step 4: Exercise Order: Step 4: Exercise Order In a lifting plan Power Exercises go first Other core (squat ect…) are second Assistance Exercise are last Alternation of Upper and Lower body Within a week alternating training between the muscles of the upper and lower body provide an increased amount of recovery Step 4: Exercise Order: Step 4: Exercise Order Push-Pull Exercise alternation Ensures that the same muscle group will not be used in consecutive exercises enhancing recovery Supersets and Compound Sets Superset – two sequential exercises for different muscle groups usually agonist and antagonist Compound set – two sequential exercise for the same muscle group These save time Step 5: Training Load and Repetitions: Step 5: Training Load and Repetitions Load: refers to the amount of weight assigned Load-Volume: Refers to the compound nature of resistance training, as it is truly the load and number of reps that determine impact Often in workouts, weight units or tonnage are calculated Percentage of the 1 RM and Repetitions Allowed: Percentage of the 1 RM and Repetitions Allowed % 1 Repetition Maximum Number of Reps allowed 100 1 95 2 93 3 90 4 87 5 85 6 83 7 80 8 77 9 75 10 70 11 67 12 65 15 1 RM and Multiple RM Testing Options: 1 RM and Multiple RM Testing Options Options for testing Actual 1RM (tested directly) Estimate 1RM from multi test (like a 10RM – 75%) Multiple RM based on the number of repetitions planned for that exercise Based upon previously identified needs for the trainee, loads can be assigned correctly based upon testing. Load and Repetition Assignments Based on Training Goal: Load and Repetition Assignments Based on Training Goal Training Goal Load (% 1Rm) Goal Repetitions Strength ≥85% ≤6 Power-Single Effort Event 80-90 1-2 Power- Multi Effort Event 75-85 3-5 Hypertrophy 67-85 6-12 Muscular Endurance ≤67 ≥12 Variation of Training Load: Variation of Training Load One cannot always prescribe extremely heavy training loads Loads need to be varied even for extreme speed/power single effort athletes. ** Progression of Training loads As the athlete adapts to training stimuli the load needs to increase Timing of Load Increases: Timing of Load Increases 2 for 2 rule If an athlete or trainee can lift 2 more repetition than prescribed on the last set of training for two consecutive workouts then the load needs to be augmented. Examples of Load Increases: Examples of Load Increases Description of the Trainee or Athlete Body Area for the Exercise Estimated Load Increases Smaller, Weaker or Less Trained Upper Body Lower Body 2.5-5lbs 5-10lbs Larger, Stronger or More Trained Upper Body Lower Body 5-10lbs+ 10-15lbs+ Single vs Multiple Sets: Single vs Multiple Sets Single set are appropriate for maintaining muscular strength (offset sarcopenia) Also for novices, who often are prescribed 1 set of 8-12 reps for an exercise Body eventually adapts to the single set stimulus and requires the addition of extra set to continue gains. Volume Assignments Based on the Training Goal: Volume Assignments Based on the Training Goal Training Goal Goal Repetitions Sets Strength ≤6 2-6 Power Single Effort Event Multi Effort Events 1-2 3-5 3-5 3-5 Hypertrophy 6-12 3-6 Muscular Endurance ≥12 2-3 Step 7: Rest Periods: Step 7: Rest Periods Training Goal Rest Period Length Strength 2-5 minutes Power Single Effort Event Multi Effort Events 2-5 minutes 2-5 minutes Hypertrophy 30 seconds-1 min 30 sec Muscular Endurance ≤30 seconds

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