1 / 19

Resistance Exercise Prescription

Resistance Exercise Prescription. Designing RE Prescriptions. Acute Variables: Choice of exercises Order of exercises Exercise intensity Exercise volume Inter-set rest intervals Chronic Variables: Exercise frequency Progression /Periodization (discussed later in course).

cassie
Download Presentation

Resistance Exercise Prescription

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. Resistance Exercise Prescription

  2. Designing RE Prescriptions • Acute Variables: • Choice of exercises • Order of exercises • Exercise intensity • Exercise volume • Inter-set rest intervals • Chronic Variables: • Exercise frequency • Progression /Periodization (discussed later in course)

  3. Choice of Exercises • Choose exercises that target primary muscle groups of sport (performance), and promote balance/symmetry (injury prevention) • Machines vs. free weight exercises • Machines are easier to learn and less intimidating • Free weights might give better “performance” results. Also less costly. • Multi-joint vs. single-joint exercises • Recommendation: rely primarily on multi-joint • Muscle actions • Recommendation: for optimal gains in muscle strength and size exercises must include eccentric muscle actions

  4. Order of Exercises • Place most important exercises first • If the client needs to increase lower-body strength, then place lower-body exercises first in the workout • ACSM Position Stand: • “Power” exercises performed before “strength” exercises • E.g., power clean before squat • Large muscle group exercises performed before small muscle group exercises • E.g., squat before calf raise • Multi-joint exercises before single-joint exercises • E.g., squat before knee extension

  5. Exercise Volume and Intensity • Volume = Exercises x Sets x Repetitions • Intensity = Resistance (Load) • Methods of prescribing volume and intensity: • X repetitions at Y% 1-RM • X-RM • X repetitions at Y RPE • X repetitions using a load based on analysis of training logs

  6. Prescribing Volume and Intensity • The best strength coaches individualize training for athletes • Requires logging workout performances (preferably electronically) • Requires analyzing training logs • For the purposes of this class, we will utilize the X-RM method

  7. Exercise Volume & Intensity

  8. Exercise Volume and Intensity • ACSM Position Stand (Volume): • Novice: 1-3 sets per exercise • Experienced: Multiple sets • ACSM Position Stand (Intensity): • Novice: 60-70% of 1RM; or 8-12RM • Advanced: 80-100% of 1RM; or 1-6RM

  9. Rest Intervals • If goal is strength/power, then rest ~2-3 min between sets • Strength/power gains will be attenuated if rest intervals are too short • For assistance exercises, 1-2 min should suffice • If goal is muscular endurance, then rest ≤ 1 min between sets

  10. Exercise Frequency • Frequency = # of sessions per week • ACSM Position Stand: • Novice: 2-3 days/week (appropriate for most people) • Intermediate: 3-4 days/week • Advanced: 4-7 days/week • Remember: you get stronger between work-outs, not during • Importance of recovery

  11. Periodization

  12. Objectives • Overview the physiological basis of periodization • Define key terms related to periodization • Introduce basic concepts of periodized exercise prescriptions

  13. Physiological Basis of Periodization • The body’s response to “stress” (exercise) is described by the General Adaptation Syndrome (GAS) and Supercompensation (SC) Theory • GAS and SC are similar methods used to describe the same process: responses and adaptation to stress

  14. General Adaptation Syndrome (GAS)

  15. Supercompensation (SC) Theory

  16. Applying GAS/SC to S&C • A scientifically based exercise prescription can significantly improve performance in a relatively short period of time • Consequences of a training program that is monotonous (doesn’t change over time) or utilizes insufficient recovery: • Plateau in performance (best case scenario) • Decrease in performance • Injury from overuse (worst case scenario)

  17. Periodization Terminology • Macrocycle: Typically, a year-long training plan • Phases: • Preparatory phase (off-season) • Transition phase (pre-season) • Competition phase (in-season) • Transition phase (post-season) • Mesocycle: A training cycle that addresses specific training goal(s) (e.g., maximizing strength) and usually lasts ~2-8 weeks • Microcycle: Typically, one week of training

  18. Periodization • In general, as the athlete progresses from the post-season to the in-season, the training priorities shift from: • Non-specific activities to Sport-specific activities • High-volume/low-intensity to High-intensity/low-volume

  19. Pre-Season Post-Season Off-Season In-Season

More Related