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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).

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designing re prescriptions
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)
choice of exercises
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
order of exercises
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
exercise volume and intensity
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
prescribing volume and intensity
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
exercise volume and intensity1
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
rest intervals
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
exercise frequency
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
objectives
Objectives
  • Overview the physiological basis of periodization
  • Define key terms related to periodization
  • Introduce basic concepts of periodized exercise prescriptions
physiological basis of periodization
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
applying gas sc to s c
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)
periodization terminology
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
periodization1
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
slide19

Pre-Season

Post-Season

Off-Season

In-Season